Thanksgiving is my favorite holiday. Between the delicious food and spending time with friends and family who we are truly thankful for, it’s hard to beat. I’m sharing this Roasted Garlic Cauliflower Mashed Potatoes over on the Healthy Aperture blog today. Plus, I’m chatting about taking away the stress around holiday eating and ways to incorporate balance.
E-mail them to [email protected], Then head on over to Chef Julie RD on Facebook, Wednesday, November 22nd at 10:30 am EST where I will be answering everyone’s questions live!
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This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.
Gut Health:
More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together. According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected.
Why gut health is important
I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.
Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.
What is Miso Paste?
In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.
Varieties of Miso Paste
Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.
White Miso
White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.
Yellow Miso
Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.
Red Miso
Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.
Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut. Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.
Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.
Bottom Line
Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.
Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.
Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!
In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
Garnish salmon and green beans with sesame seeds and scallions.
Keywords: dinner, salmon, sheet pan
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Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.
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Looking to switch up the same old appetizer recipes you serve at parties or gatherings? Kick off your next party with Smoked Salmon Avocado Flatbreads your guests will love. By posting this recipe I am entering a recipe contest sponsored by the Seafood Nutrition Partnership and am eligible to win prizes associated with the contest. I was not compensated for my time.
I was excited to enter this recipe contest sponsored by the Seafood Nutrition Partnership because I feel like seafood does not get enough love in the appetizer department. Also, I selfishly can’t wait to see what everyone else came up with for this contest to get even more seafood inspired recipe ideas.
Yes, you may see the usual shrimp cocktail, or crab dip included in an appetizer spread. There are so many other seafood options to consider.
Why add more seafood into your weekly routine?
Eating seafood twice a week reduces the risk of death from any health-related cause. Studies show it may reduce your risk of heart disease, plus it gives you more energy throughout the day. (Source)
My feeling is the general population knows they should eat more seafood, but not sure how to prepare it. From delicate, mild flounder to rich, flavorful salmon, or sweet and savory shrimp, seafood can please any palate. Seafood fits with all of your favorite flavors – it can be incorporated into a spicy Latin dish, flavorful Creole recipe, light, and refreshing salad, or a rich Italian pasta bowl.
I’ve loved smoked salmon ever since I was introduced to it when I worked at a local bagel shop in high school. It has a silky, buttery, texture balanced with a not so fishy, smokiness flavor. All seafood, including smoked salmon, is one of the leanest sources of protein and a superfood packed with nutrients such as omega-3s, which is essential for your good heart health.
The Great Debate: Farm-Raised or Wild Caught:
I get this question often and I never tell anyone one way or another, but rather to help them educate themselves. The Seafood Nutrition Partnership collaborates with FishWatch.gov who provides easy-to-understand facts about the science and management behind U.S. seafood and tips on how to make educated seafood choices. Helping everyone—from chefs to consumers—understand sustainable seafood.
Also, check out Monterey Bay Aquarium’s Seafood Watch. They make recommendations, in your area, showing you which seafood items are “Best Choices” or “Good Alternatives,” and which ones you should “Avoid.” This list is constantly being updated as things are changing.
Chickpeas, also known as garbanzo beans, is a popular legume across many cuisines. These versatile legumes are also packed with high-quality plant protein, soluble and insoluble fiber, and beneficial polyunsaturated fatty acids.
Grab these for a protein-packed snack or top on a salad. I always tell clients to make these to top their salads when they are looking for a crunch factor in place of croutons.
The best part, you can customize these with any flavor you like! Craving sweet? Try roasting the chickpeas with a little cinnamon and sugar. Looking to add a little heat? Add a little chili powder to the mix.
Dry chickpeas thoroughly. In a bowl, toss the chickpeas with olive oil and lemon to coat. Sprinkle with garlic powder and salt. Toss again.
Transfer chickpeas in an even layer to the prepared baking sheet.
Bake for 50 minutes to 1 hour, stirring occasionally, until crispy. Let cool for at least 1 hour, which will make the chickpeas crunchier as they cool.
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Have you ever tried grilling leafy greens? Try this Grilled Caesar Salad with Creamy Lemon Tahini Dressing this grilling season.
Memorial Day weekend is just around the corner, but it’s never too early to start firing up the grill. I’ve been all about the grilling scene in the blog world lately.
I started contributing to Luvo’s Fresh Blog and my first article was recently published – A Dietitian’s Guide to Building a Healthier Burger. Check out some nutritious tips for grilling burgers this summer.
While both articles are more about the traditional grilling fare, I tried something a little different – grilling romaine lettuce. I was pleasantly surprised with the results. If you want to try grilling leafy greens, use sturdier greens like romaine, cabbage, etc.
The key to this Caesar salad is the toppings. Skip the croutons and top with plant-based fiber packed roasted chickpeas and add creaminess with avocado.
The real star is the dressing! This combination of lemon, hummus, tahini, and the secret ingredient cashews combines to create a thick and creamy dressing, minus the unwanted saturated fats and replacing them with heart-healthy unsaturated fats.
Preheat oven to 400 degrees F. In a small bowl, combine chickpeas, olive oil, and garlic powder. Line a baking sheet with parchment paper. Place chickpeas on baking sheet and roast in the oven for 20 minutes, turning occasionally.
As chickpeas are roasting, preheat grill to high. Spray cut, flat side of romaine hearts and place cut-side down on the grill. Grill for about 1-2 minutes until grill marks appear on lettuce. Flip and grill for an additional minute, to sear. Remove hearts to platter cut sides up.
For dressing, place all ingredients in a food processor and pulse until smooth and creamy.
Drizzle romaine hearts with dressing and top with roasted chickpeas and avocado.
Store extra dressing in an airtight container.
Keywords: Salad, Caesar Salad, Grilling, Romaine, Tahini, Dressing, side dish
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Nothing beats a Jersey fresh tomato in the summertime. Utilize local produce to whip up a seasonal recipe like this Garden Fresh Ricotta Pizza!
Whether it’s fresh from your garden, coming from a Farmers Marker or CSA share, it important to support your local farmers and choose local!
A few weeks ago, I posted on Instagram that Adrian and I created a “balcony garden” at his apartment. We are first time gardeners, and pretty much have no idea what we are doing! A few customers at work have given me some great tips and tricks along the way. We are still learning. It has been really fun so far and it is fun to see our progress!
We planted tomatoes, bell peppers, basil, dill, mint, parsley, and cilantro. Everything is doing great so far. Some growing much faster than others. The mint is growing like crazy. I think I’ll have to make some mojitos soon!
One thing we will have to do a better job next year is starting earlier. Our balcony garden is still at the very beginning of its growth stage and we are unable to utilize any of the produce yet. I am so anxious to try something we grew! We have two little tomatoes that I am overly excited about.
With our garden not being ready to harvest yet, I turned to a local Farmers Market for seasonal produce for this recipe. Living in New Jersey has its perks during this time of year. Jersey Fresh tomatoes are one of my favorite things in the summertime. Plus, I grabbed some zucchini and fresh basil.
This isn’t your traditional pizza. I wanted the produce to be the star! The ricotta cheese mixed with sautéed leeks and garlic were the perfect addition to a garden-fresh pizza for the summer. I turned them into four mini pizzas. You could easily make this as one large pizza, but for two people it is easier for portion control.
1/2 cup balsamic vinegar (or 1/4 cup balsamic glaze)
Instructions
Preheat oven to 425 degrees F. Prepare 2 baking sheets with cooking spray.
In a small pan, add olive oil over medium heat. Saute leeks and garlic until just beginning to crisp. Set aside and let cool.
Divide pizza dough into four equal parts. Roll each out into about an 8-inch round. Place on baking sheet.
In a small bowl, combine ricotta cheese, mozzarella cheese, and leeks & garlic mixture. Evenly spread on each rolled out pizza dough in an even layer.
Evenly layer tomato and zucchini slices on top.
Bake in the oven for 15-20 minutes, until crust is golden brown and vegetables are tender.
While the pizzas are baking, add balsamic vinegar to a shallow pan over low-medium heat. Let simmer, whisking occasionally, until reduced by half to create a balsamic glaze. Remove from heat and pour in a small dish. Let cool.
When pizza is done, drizzle with the balsamic glaze and top with fresh basil.
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Power up your blender for a twist of a campfire favorite – s’mores!
This “Easy as Breeze” post is sponsored by Almond Breeze Almondmilk. Thank you for supporting brands who help make this website possible!
S’mores – it’s a summer time favorite. Summer is not complete without a perfect s’more over a campfire. S’mores creations have really gotten creative lately. Adding a reese pb cup instead of a chocolate square, adding in a brûlée banana slice, or even using chocolate chip cookies instead of graham crackers. I’m thinking a little more out of the box today with a drinkable form.
As crazy as this sounds, my uncle didn’t know what a s’more was. Uhhhh.. what! How do you not know what a s’more is?! And even after my cousins and I explained it to him, he never says it correctly. He pronounces it like s’moré.
With no opportunity being around a campfire or fire pit yet this summer, I had to improvise to enjoy my s’more craving. Simply toast marshmallows by broiling them. NOTE: keep an eye on them! I burned the first batch, oops!
The chocolate almond milk was the perfect addition to make it taste rich and indulgent. It literally tastes like a drinkable s’more. If you have s’mores ingredients at home, it’s time to make a s’more smoothie .. now! You can thank me later.
Line a baking sheet with parchment paper. Place marshmallows on baking sheet and place under broiler on low for 2-3 minutes. (note: keep a close eye on the marshmallows as they can burn quickly)
In a blender, combine the chocolate almond milk, vanilla Greek yogurt, toasted marshmallows, chocolate squares, and graham crackers. Blend until smooth.
(optional) Melt additional chocolate and rim the glasses with chocolate and crushed graham crackers. Add additional toasted marshmallows, graham crackers, and chocolate for a garnish.
Notes
Don’t skip toasting the marshmallows or they will not blend up all the way in the smoothie.
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I’m sharing this Roasted Garlic Cauliflower Mashed Potatoes over on the Healthy Aperture blog today. Plus, I’m chatting about taking away the stress around holiday eating and ways to incorporate balance.
