Simplify stir fry by making it on a sheet pan! This sheet pan chicken and mango stir fry is packed with flavor and super easy to make on a weeknight! Serve with rice. You can even swap tofu for a vegan stir fry, or shrimp.Read More
This summery coconut curry chicken salad with mango and honey mustard dressing is made with Growing Roots new organic coconut and seed bites, which packs tons of flavor and crunch into oven “fried” chicken tenders! You’ll love the easy homemade honey mustard dressing paired with the sweet-tart juicy mango, fresh greens and spicy chicken!Read More
These chili mango popsicles are super refreshing for summer! Made with a blend of mango and coconut milk sweetened with honey and spiked with lime juice, cayenne, ginger and turmeric for a sweet and complex spicy flavor! It’s the perfect snack with yummy fats from coconut milk to make it more satisfying!Read More
This turmeric mango smoothie is SO refreshing! Made with a blend of mango, orange juice and carrot with coconut water, it’s the perfect little hydrating smoothie for summer. I added ginger and tumeric for a spicy kick, and a boost of antioxidants. Enjoy this for breakfast or a snack!Read More
If you’ve never tried kelp noodles before, don’t be afraid! This kelp noodle and mango salad with peanut dressing is the best dish to try it in! The crunchy and chewy noodles add tons of texture, and soak up the spicy peanut sauce, and the sweet mango makes it taste bright and summery! Bulk it up with protein like grilled chicken or baked tofu!Read More
Heat up the grill to make these tropical tofu kebabs with avocado and mango! They're insanely easy to make, and you can swap in whatever vegetables and fruit you like. Or, instead of this vegan version, make these with chicken, shrimp or pork.Read More
These vegan black garlic tofu and mango spring rolls are a unique spin on traditional flavors! Serve with a sweet and savory peanut dipping sauce.
Before we went to Vietnam last year, I had dreams of learning to create authentic versions of all the delicious food we ate on our trip. Then after a street food tour of Hoi An where we learned just how much time and effort went into perfecting each dish, how street food vendors spend their lives cooking the same dish each and every day, passing their secrets down to their children, I realized authenticity was kind of a silly dream. Now when I'm craving Vietnamese, I go to a local Vietnamese run restaurant or if cooking at home, use the recipes as inspiration, not a rule. Kind of like I did with these black garlic tofu and mango spring rolls! Not authentic at all, but SO delicious and packed with summer flavor.
When we were in Vietnam, we sampled dozens of different spring rolls with different types of rice paper wrappers, fillings, and sauces. Also, using rice paper to make rolls out of shrimp pancakes or grilled pork skewers with herbs at the table was really common. When I spotted these brown rice paper rolls at Earth Fare, on a whim I decided to whip up spring rolls with what I had on hand.
Impulse buy number 2 - black garlic from Trader Joes. It had been sitting in my vegetable basket at least a week or so while I tried to figure out what on earth to make with it. All the recipes I found were a little too chefy for me (black garlic ice cream....errr, no thanks). In the end, I simply blended it up with tamari to make a simple sauce for pan seared tofu.
If you've never tried black garlic before (I hadn't!), it's a typically Asian ingredient made by slowly caramelizing whole heads of garlic over the course of a few weeks. It tastes sweet and just barely garlicky, more like balsamic vinegar or a savory jam to me. If you can't find it, honestly you could just leave it out and swap flavored baked tofu or plain pan seared tofu. While you can taste the rich and savory flavor it lends behind the sweet mango, fresh herbs and peanut sauce, it's not super obvious, so feel free to let those flavors shine.
Rolling spring rolls can be a little tricky, but the good news is they don't have to be pretty, just edible. Rice paper gets soft with just a couple seconds in warm water, no boiling needed. Layer the ingredients in a line down the middle, fold the edges in, then roll. It's kinda like making a mini burrito!
Black Garlic Tofu and Mango Spring Rolls with Peanut Dipping Sauce
Black Garlic Tofu:
- 1 lb block firm tofu
- 6 peeled black garlic cloves
- 3 tablespoons soy sauce
- 2 tablespoons water
- 1 tablespoon sesame oil
- 8 ounce package brown rice paper rolls
- 8 ounce bag cellophane noodles
- 2 mangos, peeled and sliced
- 1 cucumber, seeded and sliced
- 1 red bell pepper, seeded, stemmed and sliced
- 1/2 cup lightly packed mint leaves
- 1 1/2 cups sprouts or microgreens
- 2/3 cup coconut milk
- 1/3 cup creamy peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon chili oil (or 1/2 teaspoon chili flakes)
- 1 garlic clove, minced
- Remove block of tofu from container. Wrap with paper towels or a kitchen towel and place on a plate topped with a heavy can to drain for 30 minutes.
- While tofu is draining, make the dipping sauce. Blend all ingredients together in a blender or food processor and puree until well combined. Taste and season with salt to taste. Pour out into bowl and clean out blender or food processor to use for making black garlic sauce.
- Blend together black garlic, soy sauce and water until pureed. Set aside. Cut the tofu in half through it's widest part, then cut into thin sticks. Heat sesame oil on medium high heat. Add tofu and sear. Flip every 3 minutes until most of the tofu is crispy and lightly browned. Pour in sauce, cook until thick and mostly of the liquid is evaporated, about 1-2 minutes. Remove from pan and set aside until ready to use.
- Cook rice vermicelli according to package directions. Using kitchen shears, cut into the noodles making 3-4 cuts so they aren't quite so long.
- Arrange the spring roll fillings (tofu, noodles, mango, cucumber, pepper, mint and sprouts for easy assembling.
- When ready to assemble, fill a shallow bowl with very warm water. Dip a rice paper roll into the water, pressing gently to submerge until pliable, about 10-20 seconds. Remove, shake off extra water and place on work space. Press 2 mint leaves down the center of the wrapper. Top with 2-3 sticks of tofu. Top with a small handful of rice vermicelli noodles, cucumber, red pepper, mango and sprouts. Be careful not to overstuff. Fold top and bottom edges over the edges of the filling. Carefully wrap one of the edges not covered in filling over the top of the filling, then roll into a roll, pressing in the edges and filling as needed to keep it compact. Set aside and repeat with remaining rice paper rolls and filling.
- Serve with peanut sauce for dipping.
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This curry salmon noodle bowl with mango is packed with fresh flavors! Drizzle with a soy-lime dressing for even more of a kick!
With intuitive eating, you're never done learning. I consider myself a fairly intuitive eater at this point, but I still have learning moments! Like last Thursday, for example.
It was a really crazy day with leading a lunch and learn at Colonial Life, a client session, our last meeting before launching Joyful Eating and an evening meeting for our Columbia dietetics association, where I'm serving as the education chair for the second year. Running around all day, I wasn't really hungry and ended up eating a late, light lunch. Going into my five pm meeting, I felt comfortable, probably a five on the hunger/fullness scale. I figured I'd be ready to whip up dinner as soon as I got home, but as the meeting ran late, my stomach started to growl, my head started to throb - I was famished.
After the meeting was over, I was way too hungry and tired to cook and decided to meet my husband and friends at our local soccer bar where they were planning to watch the Copa America game. I glanced over the menu, and even though I knew Thursday was curry night and they make seriously one of the best curries I've had, my famished stomach was yelling "YOU NEED THE BURGER WITH BACON AND FRIED EGG AND CHEESE AND AAAAAALLLL THE FRIES."
Three bites in and I had regrets. What my body was really craving was to feel energized after a long day and for fresh flavors with lots of spices. Not a greasy burger, which was already making my stomach hurt.
Years ago, I would have beaten myself up for it. Blamed willpower. Told myself I was a poor excuse for a dietitian. But instead, I filed the experience into my mental bank where it'll serve as a reminder to be prepared with snacks and reheat and eat meals on full days and that when I'm really physically hungry, any food will fill the empty hole in my stomach. And then I stared longingly with sad puppy dog eyes when my friend was served his delicious looking chicken and vegetable curry, being the mature adult that I am.
This curry salmon noodle bowl is super filling, energizing and packed with the same fresh flavors I was craving that night. If only I had the ingredients on hand that day to whip this up real fast!
Ever since our trip to Vietnam, I've been obsessed with noodle salads. I usually use rice noodles or cellophane noodles, which are very thin and have a nice chewy texture. Plus, they soak up all the delicious flavor from the dressing. Also, feel free to use different vegetables or protein if you like. Chicken, pork or baked tofu would go great here, and for vegetables, radish, peppers, snap peas and sprouts would all add a similar fresh crunch.
Curry Salmon Noodle Bowl with Mango and Soy-Lime Dressing
2 tablespoons brown sugar or coconut sugar
1/4 cup warm water
1/2 jalapeno, seeded, finely minced
1 1/2 tablespoons sesame oil
1 1/2 tablespoons soy sauce
Juice of 1 lime
1 1/4 lb salmon filet
1/2 teaspoon Thai curry powder (or regular curry powder if you can't find it)
8 ounces cellophane or brown rice noodles
1 head butter lettuce, stemmed, chopped, rinsed and dried
1 large carrot, shredded
1 cucumber, cut into matchsticks
1 mango, peeled, pitted and thinly sliced
1 avocado, peeled, pitted and thinly sliced
1 scallion, sliced
1/3 cup cilantro leaves
1/4 cup cashews, toasted and chopped
First make dressing. Whisk together sugar and warm water until dissolved. Whisk in jalapeno, sesame oil, soy sauce and lime juice. Set aside until ready to use.
Heat oven to 250 degrees. Pat salmon filet dry with a paper towel, place on a baking sheet and spray lightly with olive oil. Sprinkle with curry powder and season with salt and black pepper. Place in the oven and roast until it flakes easily with a fork, about 20 minutes. Remove from oven and let cool slightly.
Meanwhile, bring a large pot of water to a boil and cook noodles according to package instructions. Drain and rinse with cold water. Use scissors or shears to cut a few times into smaller strands.
Divide butter lettuce between four bowls. Break salmon into pieces. Divide carrot, cucumber, mango, avocado, scallion and cilantro between the four bowls. Sprinkle with cashews. Drizzle with dressing and serve.
More fresh flavors for summer:
Enjoy your fish taco in salad from with this fish taco salad with spicy mahi! Top chopped cabbage with mahi in a spicy rub, tons of crunchy veggies and a mango salsa! It's the perfect healthy summer meal for dining outside, and super quick and easy too!Read More
Enjoy French toast every day of the week with this easy baked french toast, served with a no added sugar mango coconut chia sauce!
Happy National Breakfast Week!
Kidding! I made that up. Although sources (i.e. google) tells me National School Breakfast Week is next month. This week may not be an official holiday, but rather accidentally, I have three easy, whole food breakfast recipes scheduled for the blog. So national holiday or not, that's what I'll be celebrating this week on AADN!
Luckily, with Recipe Redux falling on today, they were totally on board with my self-declared holiday. This months' theme is Break out of Breakfast Boredom - show us the healthy way to wake up your breakfast...or wake up just for breakfast!
As I confessed to my lovely friend Alexis over at Hummusapien last week for her blogger's breakfast roundup, I am absolutely NOT a morning person. Sometimes I set my snooze alarm for another two minutes because I really need to get up and go to work, but I really don't want to get out of bed. In those drowsy, still half asleep moments, two minutes really is life or death. I feel like I'm probably not alone in this boat.
French toast is something I would never make on a weekday, because let's face it, it takes much longer than 2 minutes. If only there was a way I could make it in advance...
Oh hey, there is! This baked french toast essentially makes a french toast casserole, which you can slice up and eat during the week. And actually, the prep work for the casserole itself takes only 15-20 minutes, so this is definitely a batch cooking friendly recipe. I used sprouted grain bread, which is my personal favorite for both taste and nutrition. But feel free to use any type you enjoy or have on hand. For a treat, this would be incredible with challah or brioche.
The mango coconut sauce was one that I came up with on a whim from some ingredients I already had on hand - the rest of a can of coconut milk after making a curry, frozen fruit (always a staple) and chia seeds. If you haven't already noticed, fruit sauces made from frozen fruit and chia seeds are one of my breakfast go tos (see here and here and check back on Friday for more evidence)
For more inspiration to break out of the breakfast boredom, check out the other creations from my fellow Recipe Reduxers below. Eating a nourishing breakfast is such an important way to start your day on the right foot. It gives you the energy you need to make the most of your day, boosts your metabolism, nourishes your brain and sets the tone for making more nutritious choices the rest of the day. If you're stuck in a breakfast rut, it's really easy to turn to fast food or sugary (and not at all filling) cereal, or just skip the meal entirely!
Do you ever find yourself stuck in a breakfast rut? What are your favorite ways to switch up breakfast?
Baked French Toast with Mango Coconut Sauce and Almonds
- 3 cups milk or unsweetened plant milk
- 3 eggs
- 1 1/2 teaspoons vanilla
- 2 tablespoons honey
- 12 slices sprouted grain bread
- 1/2 cup chopped almonds, toasted
- 1 tablespoon turbinado sugar, optional for topping
Mango Coconut Chia Sauce:
- 2 cups frozen mango
- 1 1/2 cups canned coconut milk
- 1 tablespoon lemon or lime juice
- 1 tablespoons chia seeds
- In a large bowl, whisk together milk, eggs, vanilla and honey.
- Spray a large casserole dish with oil or rub with coconut oil/butter. Spread bread evenly in layers in the baking dish. I cut the bread in half to prevent too much overlapping. As you're layering the bread, sprinkle about 1/3 cup of the almonds between bread layers. Pour the egg mixture over the bread and let sit at room temperature 30 minutes.
- When ready to bake, preheat oven to 425 degrees. Sprinkle the top of the french toast with turbinado sugar, if using. Place casserole in the oven and bake 30-35 minutes until golden brown.
- While casserole is baking, heat mango, coconut milk and lime/lemon juice in a medium pot on medium heat. When mango is no longer frozen and mixture is simmering, turn off heat and blend until pureed with an immersion blender. Stir in chia seeds and let sit 5 minutes.
- Sprinkle casserole with remaining almonds and serve with mango-coconut sauce.
This classic green smoothie is naturally sweetened with mango, watermelon and strawberries. Easily digestible and packed with nutrients to jump start your day!
Disclosure: I was provided with a free copy of The Natural Pregnancy Cookbook. I was not compensated to write this review.
Remember back in the day when your facebook news feed was filled with pictures from going out the night before and slightly un-PC status updates (which have since been deleted because OMG WHAT DO YOU MEAN FACEBOOK ISN'T PRIVATE?!?!?). Sigh. Those were the days...
Now it's babies. Baby announcements, babies being born, babies in oversized onesies, babies growing into toddlers, toddlers throwing tantrums, toddlers making a mess, toddlers growing into kids, kids throwing tantrums, kids saying totally inappropriate yet hilarious things (my personal favorite of the bunch). Yup, at 31, we're at that age.
Babies just aren't in the cards for the hubs and I (so if that's where you thought this was going, sorry to disappoint). While we love our friends and families kids with all our heart (because we love our friends and families with all our heart), we are just not baby people. I can't think of two people who know less about babies than the two of us. Recently, when Scott saw our friends 2 1/2 year old walking and talking, he exclaimed, "I didn't realize they were already functional at that age!" I made fun of him, but secretly, I was surprised as well.
Except for the basics on how it starts, there's just one thing I know about pregnancy. It's scary. Apparently, there are all these awful people who drown pregnant women with unsolicited advice, especially about diet, leaving them feeling completely overwhelmed and fearful that everything they eat will cause their baby to come out with two heads. And then they judge you if you do not accept said advice.
My pregnant or trying to become pregnant friends frequently come to me for nutrition tips or with questions about dubious advice they were given. Being honest, I'm not the expert when it comes to nutrition during pregnancy. There's a lot I learned for the test then promptly forgot!
So when my friend Dr. Sonali Ruder of The Foodie Physician reached out to see if I'd like to check out her new cookbook, The Natural Pregnancy Cookbook, I happily accepted. Clearly my personal knowledge ain't cuttin' it!
The Natural Pregnancy Cookbook is more than a cookbook. It's as comprehensive a resource on nutrition for pregnancy as you can get without being overwhelming. It discusses everything from healthy weight gain, food safety, nutrients of concern, pregnancy cravings and side effects. And of course, there are tasty recipes for pregnancy that are simple enough to make after the little one comes along. I've got my eye on her salmon oreganata, miso roasted brussels sprouts and roasted butternut squash salad with maple dijon vinaigrette ;)
One other thing I know about pregnancy: morning sickness is awful. I shared an office with someone through two pregnancies. I remember the retching. Consider me traumatized.
It can be difficult to get the much needed nutrients in when you're feeling nauseous. Cold and easily digestible smoothies can be helpful since they don't have a strong scent, which can trigger nausea. Throwing some greens in your smoothie is always a good idea, but especially so during pregnancy. Greens are an excellent source of folate and iron, two critical nutrients during pregnancy.
This green smoothie from The Natural Pregnancy Cookbook is pretty fantastic as a basic smoothie recipe. It's nice and light, but you could always dress it up with a scoop of nut butter or even a little plain protein powder. The recipe calls for watermelon which is out of season right now, but luckily I had some frozen cubes leftover from making my Hawaiian fruit freezes. If you can't get your hands on any, just use extra strawberry. If you're feeling nauseous, throw some ginger in this. Not only is it delicious, but it's been shown to be an effective treatment for morning sickness.
Also, totally unrelated but I wanted to share pictures from a fun photoshoot I did recently with the lovely Celia of Celia G Photographie. I've been wanting to get professional pictures done for the blog and media work, and I am so so happy with how they turned out! She perfectly captured the joy and easy going attitude I want to convey with my brand. Celia is an absolutely fabulous person and super talented - trust me, I'm much more awkward in real life ;) These pictures are even more special now after the flood. The riverwalk, one of my favorite spots in Columbia where we took most of the pictures, was completely devastated.
Classic Green Smoothie
Feel free to use all spinach or kale if you don't feel like purchasing both.
- 1 cup spinach
- 1 cup kale
- 1 1/2 cups frozen mango
- 1 1/2 cups fresh or frozen cubed watermelon
- 1/2 cup frozen strawberries
- Juice of 1/2 lime
- 1/2 cup plain Greek yogurt, preferably organic
- 1/2 teaspoon spirulina (optional)
- 2 cups unsweetened almond milk
- Place all ingredients in a blender and puree until smooth. Divide into two glasses and serve.
More smoothie recipes from the archives:
Macadamia nut oil is one nutritious oil you should be using! Highlight it's flavor in this tropical salad with mango macadamia dressing.
This month, Recipe Redux falls on Wellness Wednesday, so instead of my usual lengthy ramble on wellness and self care, you're getting a lengthy ramble about food plus a tangent on Jurassic Park and a tasty new recipe. Yay?
April's Recipe Redux theme is all about hidden treasures - those ingredients hiding in the back of your pantry that haven't gotten the love they deserve. So, while I was Spring cleaning my closet (Kidding! My closet is a hot mess.), I did some Spring cleaning in my pantry (Truth. Probably the only clean thing in our house right now).
One ingredient I discovered was an unopened bottle of macadamia nut oil. I received it from my mom, who whenever I see her, always brings a bag of "goodies" for me - a random assortment of things she picks up on sale. On this particular trip, I got an extra-exciting stash - a waffle iron, cast iron skillet, a lifetime supply of gluten free flours, and an assortment of gourmet oils, including this macadamia nut oil.
I made a pretty nice dent into the hazelnut and the avocado oil is long gone. But the macadamia nut remained unopened, sad and alone in the back of my oil and vinegar cabinet, probably because it doesn't exactly lend itself to hearty winter cooking.
Now that the temps are rising, it's the perfect time to whip up a bright and fresh tropical salad, infused with the flavors of macadamias. Also, planning a special trip this winter has us craving macadamia nuts ;) That's right! We're headed to Hawaii! My sister-in-law is getting married in Maui, so we're flying out for a week and a half, exploring Honolulu and Kauai while we're there. Would love any recommendations you have. I went once in 9th grade with family, but there are a lot of beautiful places I remember, but can't quite figure out what island it was on.
The one thing we do have planned? A Jurassic Park helicopter tour on Kauai. I have an abnormal obsession with Jurassic Park and when I say obsessed, I'm not exaggerating. If any of the movies come on TV, I will drop everything to watch it. Whenever a new Jurassic World trailer comes out, I watch it three times in a row then probably once a week after that. Confession: I just watched it again while inserting that link. I'm even trying to choose an ironic T-Rex shirt to wear on opening night. Someone please help me decide...I want them all!
So yeah, besides the wedding, that will be the highlight of my trip. I was really disappointed when my mom wouldn't let us take one the last time we were there...but she buys me macadamia nut oil, so I suppose that compensates?
Anyway, off my lengthy tangent and on to macadamia nut oil. You could certainly swap extra-virgin olive oil in this recipe, but if you see some macadamia oil, I suggest picking up a bottle. It has a light buttery taste, with enough macadamia flavor to shine through other ingredients, but not overpowering. Macadamia nut oil has one of the healthiest fatty acid profiles. Most of the fats are monounsaturated, the hearth healthy fat found in extra-virgin olive oil. In fact, it contains even more than olive oil. The rest of the fatty acids are mostly saturated, but the specific saturated fatty acids that aren't harmful to heart health, and may even be beneficial. It also has a high smoke point, so it doesn't oxidize in high heat cooking, making it perfect for searing the cubes of tofu in the recipe. Bonus points - I've also read it's great for skin and hair care.
Tropical Salad with Spicy Mango Macadamia Dressing
If you don't have macadamia nut oil, swap extra-virgin olive oil for the dressing and coconut oil for the tofu.
1 package of extra-firm tofu, pressed to remove extra liquid
1 teaspoon lemon pepper seasoning
1 tablespoon macadamia nut oil
1 head leaf lettuce, chopped and washed
1 red bell pepper, stemmed, seeded and diced
1 small jicama, peeled and diced
1 avocado, diced
1/4 cup toasted macadamia nuts, roughly chopped
Fresh mint, cilantro and/or basil, for garnish
1 mango, peeled and cubed
2 tablespoons macadamia nut oil
2 tablespoons lime juice
2 pinches cayenne
First, make the dressing. Blend all dressing ingredients together in a food processor until creamy and pureed. Season with salt to taste.
Heat macadamia nut oil in a medium skillet on medium-high heat. Cut the tofu into 1-inch cubes and season with lemon pepper seasoning. Add to skillet and fry, tossing every so often, until golden on all sides. Remove from skillet and set aside to cool.
Toss lettuce, jicama, red pepper and avocado together in a large bowl. Add tofu and macadamia nuts. Toss together with mango dressing and serve garnished with fresh herbs.