Wendy

Baked Yuca Fries with Sriracha Mayo Dip

January 9, 2017 by Wendy 7 Comments

These Baked Yuca Fries with Sriracha Mayo Dip have been my highlight of the week! Growing up eating yuca, it’s so exciting to be able to play around in the kitchen with this delicious vegetable.

Yuca is a tuberous veggie just like potatoes and sweet potatoes, which makes it a great substitute.

A one cup portion provides a good source of fiber and potassium, and an excellent source of vitamin C. It is an excellent source of complex carbohydrates that will still get nice and crispy like your standard fries would.

Now let’s talk about Sriracha. I could honestly put Sriracha on anything and everything, and so we did just that. The Sriracha Mayo Dip to accompany these fries is dressed to impress. Mix with Sriracha and garlic powder and we are cooking. Let’s actually get to cooking.

To begin, boil the yuca chunks for 25 minutes in a pot of water with the cover on. While that’s boiling, add the mayonnaise, Sriracha sauce and garlic powder to a small bowl or cup and mix it well with a spoon and scoop into a small bowl. Set aside the dip while we finish up with the yuca. Preheat the oven to 400F. Once the yuca is finished boiling, drain, allow to cool, and using a knife, cut each yuca chunk lengthwise into 5-6 pieces, so that they resemble thick french fries. Make sure you remove the fibrous pieces from the center while cutting. Assemble the yuca fries on a baking sheet, and drizzle olive oil over them evenly. Pop them into the oven and bake for 15 minutes. Then, open the oven and flip the yuca fries with a spatula. Bake for another 10 minutes. Once done, allow to cool and enjoy with our homemade Sriracha Mayo Dip!

Feel free to drop us a line in the comments and let us know what you think of our Baked Yuca Fries with Sriracha Mayo Dip!

Baked Yuca Fries with Sriracha Mayo Dip

Servings: 4

Ingredients

2 pounds yuca, peeled and cut crosswise into 4" pieces
2 tablespoons olive oil
2 tablespoons of mayonnaise
1 tablespoon Sriracha sauce
1/4 teaspoon garlic powder

Instructions

In a pot of water, boil the yuca chunks for 25 minutes, with the cover on
While that's boiling, add the mayonnaise, Sriracha sauce and garlic powder to a small bowl or cup
Mix well with a spoon and scoop into a small bowl. Set aside
Preheat the oven to 400F
Once the yucca is finished boiling, drain, allow to cool, and using a knife, cut each yucca chunk lengthwise into 5-6 pieces, so that they resemble thick french fries
Make sure you remove the fibrous pieces from the center
Assemble the yucca fries on a baking sheet, and drizzle olive oil over them evenly
Pop into the oven and bake for 15 minutes. Open the oven, and with a spatula, flip the yucca fries. Bake for another 10 minutes
Once done, allow to cool and enjoy with our homemade Sriracha Mayo Dip!

Dietitian Spotlight: Alex Caspero

December 21, 2016 by Wendy 1 Comment

Meet Alexandra Caspero. She’s a Registered Dietitian, cookbook author and founder of the nutritious website, Delish Knowledge. We got to meet Alex at the Food and Nutrition Conference and Expo in October, and had the pleasure of working with Alex this year on a Unilever project this year. Her personality is as sweet as her recipes, so we thought she would be the perfect person to profile for this month’s Dietitian Spotlight.

Tell us a bit about yourself and Delish Knowledge?

I really, really love food. I grew up in a house where food was king; we were the family who was talking about lunch while eating breakfast. My mom instilled in me the importance of cooking and nutrition from a young age, and I knew I wanted to be a dietitian since high school. I initially started Delish Knowledge in 2010 as a way to share recipes with my clients. In meetings, I would constantly reference various ideas for meals, then end up spending so much time afterwards sending them out individually. So, an online recipe collection made sense. From there, it’s been the wildest ride! I spent the previous 6 years as a Wellness Director for a University and left that position last year to work on the blog and freelance projects full-time.

What’s your favorite part about being a dietitian?

I love being able to witness the diet breakthroughs that my clients have after adapting an intuitive eating style. Most of my clients come to me after years of cycling through diet after diet, lacking body, nutrition and cooking confidence. Seeing them become joyful about food, nourished by nutrition and finally at their happy weight is hands-down the most rewarding part of my job.

Describe what your typical week looks like?

Super cliche, but I don’t think there is such thing as a typical week. However, there is a loose structure that I try and follow

Monday: I try and keep Monday as open as possible to allow time for emails, to-do lists for the rest of the week or any last-minute projects that landed over the weekend. Usually capped by a giant grocery store haul, if that hasn’t happened on the weekend.

Tuesday/Wednesday: I try and keep open for recipe development/photography and other freelance projects. I’ve found that I work best doing several photoshoots back to back rather than stopping in between each one. Every other Tuesday, I do a cooking segment on a local TV morning show.

Thursday/Friday: Writing, editing and client work. I try and schedule most of my clients for Thursday/Friday, if possible.

Saturday/Sunday: If I’m not traveling, I use the weekend as catchup days for anything I didn’t get done during the week.

How do you find balance between work & personal?

I try and make it out for a run at least a few times each week. That’s my “me time” and I cherish it as much for alone time as I do the endorphin high afterwards. I always start my morning with meditation, which is a non-negotiable no matter where I am. Meditation is my life-blood; if I’m not in my practice, I’m much more anxious, stressed and unfocused.

Other than that, it’s a toss-up. Honestly, if I’m home, I’m working, which I’m OK with right now. There’s a lot to get done and most of the time, it’s really rewarding work. Thankfully, working for yourself also brings a lot of flexibility, which I take advantage with abundant travel. I balance a constant schedule by trying to get out of town at least once a month, even if it’s just for a few days.

What are 3 foods you can’t live without?

Avocado! (Is there a more perfect food?)

French lentils

Perfectly ripe strawberries.

For more delicious recipes and nutrition knowledge, follow Alex on her blog here. Also, make sure to buy her mouthwatering healthy italian cookbook today (we have a copy and love it)!

12 Foods & Tips for Improved Focus

December 15, 2016 by Wendy 8 Comments

We all want to concentrate and focus more, feel energized, and perform our best everyday. But how? Some foods have been researched to increase blood flow to the brain or play a vital role in cellular functions to help our brain function in tip top shape. Here’s a comprehensive list of brain foods that will keep you focused all day long.

Blueberries

Blueberries are full of an important flavanol called anthocyanins. Anthocyanins give blueberries their vibrant blue color. Research suggests that anthocyanins increase blood flow in the brain and can cross that blood-brain barrier. This means that those compounds can directly impact our brain function. Aim to get three or more servings a week. Pro tip: You can add blueberries to smoothies, eat them whole on your way home from work, or toss some in your morning waffles like we have here.

Spinach

Spinach promotes brain function because it’s rich in folate. Folate plays major a role in mental and emotional health. Making sure you’re getting enough folate in your diet, through foods such as spinach, can help to ensure that our brains are working as efficiently as possible. One cup of raw spinach has about 15% of your daily value of folate. Pro tip: Throw spinach in a smoothie, make a salad, or add to a sandwich to increase folate throughout the day.

Beans

We love beans for so many reasons. Not only are they a great source of protein and fiber, but they also contain a healthy amount of iron. One cup of cooked white beans has a quarter of your daily value of iron, which is a vital component to red blood cells, which carry oxygen to the brain. You may experience less fatigue, increased alertness, and better memory when your brain is getting enough oxygen. Pro tip: Try our DIY Black Bean Burgers to sneak in some of that iron.

Flaxseeds

Flaxseeds are a source of fatty acids called omega-3s, which we love because they are considered the healthy fats. Research has shown that they can help to rebuild brain cells, slow cognitive decline, and also strengthen the communication within your brain related to memory. Pro tip: We love adding 1-2 tablespoons of flaxseeds into oatmeal and smoothies to give our meals an extra boost.

Beets

How many of you are obsessing over beets these days (like we are)? Beets contain nitrates that research has found to increase blood flow throughout the entire body, including the brain, which aids in concentration and focus. Pro tip: Top your favorite salads with some roasted beets or whip up our Roasted Beet Hummus!

Brown Rice

Well hello there whole grains! Another one of our BFFs, brown rice is a whole grain that eventually breaks down into glucose. Our brain uses glucose as a preferred form of energy to fuel those important brain cells. Pro tip: Adding a side of brown rice to your lunch or dinner will help keep you focused all day long.

Dark Chocolate

Not mad about this one. Dark chocolate contains phytonutrients that research suggests increases blood flow to the brain. This increased blood flow helps decrease mental fatigue. Feel free to grab one small square of dark chocolate with a glass of water to cozy up after a long day. Pro tip: Our Cocoa Date Balls are a great way to get that dark chocolate fix. Now you can defend that dark chocolate addiction with some scientific evidence!

Food alone will not guarantee focus and concentration. Rather, you have to include lifestyle practices that facilitate mental focus.

Exercise– Physical activity is not just good for our outward appearance, but it does wonders for the mind. Exercise gets the blood pumping throughout the body, carrying that oxygen to the brain. Research has found that those who exercise also have increased focus throughout the day. Aim for 150 minutes of moderate exercise a week. This can include walking, running, weight lifting, biking…you name it! If it gets your heart rate up, you’re in the clear.

Stay Hydrated– Making sure you’re getting plenty of water throughout the day will help all of your cell’s basic functions, including in the brain. You should aim to drink about 8, 8oz. glasses of water per day. Stay hydrated by bringing a water bottle with you and sipping on during the day.

Meditation– Meditation helps us to slow down in our fast-paced world. Try taking a moment to breathe deeply and clear the mind by meditating regularly. This Five Minute Guided Meditation will help you to get started. If you are looking for something with more options, Headspace is an app that you can download on your phone for guided meditations that I love to listen to on walks, on my morning commute, or when relaxed at home.

Yoga– Yoga helps to increase focus by relieving stress and decluttering the mind. It also helps to keep you grounded and living in the present moment. I do yoga first thing almost every morning. I love lighting candles, pulling out my mat, and getting started before the sun comes up in the chill of the morning. Yoga with Adriene is one of my favorite sites for free yoga, but you can find free videos all over the internet.

Mindfulness – Mindfulness can be applied to also help slow down in a busy environment. Be present and aware of all your senses and the things around you. This article on Mindful Eating can help you incorporate mindfulness into your life to help increase focus.

Bottom Line

Notice anything about these foods and tips? They all create focus and concentration with basic vitamins, minerals, and healthy behaviors that can be found in a general healthy diet and lifestyle. No one food has a magical solution to increase focus. Instead, eating a balanced diet full of fruits, vegetables, whole grains, and proteins will help us focus every day in combination with regular exercise, plenty of water, and a activities that keep our brains alert, focused, and acing the day!

Sugar Pumpkin Green Tea Soup

December 12, 2016 by Wendy 1 Comment

Want a little comfort during these cold months? Well we’ve got it. This Sugar Pumpkin Green Tea Soup will be your cozy hideaway for when it’s oh-so-cold outside. We love this dish because the green tea and sugar pumpkin are a mouthwatering fusion of flavors. Plus I could not wait to cook up my sugar pumpkin that I got from the farmers market this week!

Sugar pumpkins are some of those smaller pumpkins you see lining farmers markets and supermarkets that are better for cooking purposes than some of the larger jack-o-lantern pumpkins. The sugar pumpkin has a much firmer and smoother flesh than their larger cousins, making them better for cooking. Pumpkins are a part of the winter squash family and are an excellent source of vitamin A and many other vitamins and minerals. To prep the cooked pumpkin in this recipe, we chopped it into large chunks, removed the seeds, and boiled it with the skin on until soft. It is much easier to remove skins once it is cooked. Drain the water after boiling and allow to cool. Then peel off the skin with a spoon or knife. You can also do the same by roasting the pumpkin at 400 F for 30-40 minutes until soft and then removing the skin.

And did you know that you can use Lipton® Pure Green Tea as a broth for this recipe? There are countless ways to reap the benefits of green tea! Lipton® Pure Green Tea is hydrating, naturally refreshing, bursting with flavor and super flexible in the kitchen. You can add it to smoothies, oatmeal, or use it as a broth for stir-fry and soups as we have here.

Alright, let’s whip up this Sugar Pumpkin Green Tea Soup. Start by bringing 4 cups of water to a boil in a large pot and then add the Lipton® Pure Green Tea bags and steep for 3-4 minutes. Remove the tea bags, and add the split peas. Cook over medium heat with the cover on for 35-40 minutes, or until the peas are tender. Allow the cooked peas to cool, and in a blender, add everything in the pot (peas + liquid), onion, garlic, and the cooked sugar pumpkin. Blend until a smooth, creamy consistency has been reached. Pour the blend back into the pot, add 1 cup of water, and add in the paprika and cumin. Cook over low heat for 10 minutes and add salt and black pepper, to taste. For a gorgeous garnish, top with sun dried tomatoes and/or sliced jalapeño. And of course, don’t forget your beverage pairing. Lipton® Pure Green Tea can be enjoyed iced or hot.

Take my word, this Sugar Pumpkin Green Tea Soup is a fun, creative dish that I am sure you have not tried before! It’s also delicious and full of important nutrients. Comment below and let us know what you think of this Sugar Pumpkin Green Tea Soup!

Sugar Pumpkin Green Tea Soup

Servings: 2

Ingredients

5 cups water
2 Lipton® Pure Green Tea bags
1/2 cup dried yellow split peas
1/4 onion, chopped
3 cloves garlic
1 cup cooked sugar pumpkin
1 teaspoon paprika
1/4 teaspoon cumin
Salt and black pepper, to taste
Optional: Garnish with sun dried tomatoes and/or sliced jalapeño

Instructions

To prep the cooked pumpkin in this recipe, we chopped it into large chunks, removed the seeds, and boiled it with the skin on until soft. It is much easier to remove skins once it is cooked. Drain the water after boiling and allow to cool. Then peel off the skin with a spoon or knife. You can also do the same by roasting the pumpkin at 400 F for 30-40 minutes until soft and then removing the skin. Set aside.
Start by bringing 4 cups of water to a boil in a large pot
Then add the tea bags and steep for 3-4 minutes
Remove the tea bags, and add the split peas
Cook over medium heat with the cover on for 35-40 minutes, or until the peas are tender
Allow the cooked peas to cool, and in a blender, add everything in the pot (peas + liquid), onion, garlic, and the cooked sugar pumpkin
Blend until a smooth, creamy consistency has been reached
Pour the blend back into the pot, add 1 cup of water, and also add paprika and cumin
Cook over low heat for 10 minutes
Add salt and black pepper, to taste
Optional: Garnish with sun dried tomatoes and/or sliced jalapeño, and serve with Lipton® iced green tea as the perfect beverage pairing!

FTC: This post is sponsored by Unilever, whose Agents of Change program celebrates the work of dietitians- like us- who are passionate about creating a healthier, more sustainable future.

Creamy Artichoke Spinach Greek Yogurt Dip

December 8, 2016 by Wendy Leave a Comment

Mmm, mmm. Who here lives for spinach and artichoke dip? I know I do! Our Creamy Artichoke Spinach Greek Yogurt Dip is a nutritious twist on the classic appetizer. Take this dish to that holiday party next week and the crowd will thank you for it.

Let’s get to cooking! Start by preheating the oven to 400F. Then heat the olive oil on a pan and add in the garlic and jalapeño. Sauté this for 1 minute, then add the spinach and artichoke hearts. Continue to sauté for 1-2 minutes over medium heat and then allow to cool and add the sautéed ingredients to a strainer or colander. Press all of the water out using a large spoon. In a small ovenproof baking dish or bowl, add the strained ingredients, Greek yogurt, and cream cheese and mix it all together well with a spoon. Top with feta cheese and bread crumbs. Broil at 400F for 5-7 minutes, or until the top crust has a golden color. Once done, top with salt and black pepper, to taste.

Enjoy with tortilla chips or pita!

Anyone planning on bringing this Creamy Artichoke Spinach Greek Yogurt Dip to your holiday festivities? How about that ugly sweater party you have coming up next weekend? Best part is that no one will even know that you made this a healthier dish. Let us know if you try it out in the comments below!

Creamy Artichoke Spinach Greek Yogurt Dip

Servings: 2

Ingredients

1 teaspoon olive oil
4 cloves garlic, minced
1/2 jalapeno, de-seeded and chopped
2 cups fresh spinach, chopped
1/2 cup canned in water artichoke hearts, drained and sliced
1/4 cup plain Greek yogurt
1 tablespoon cream cheese
1 tablespoon feta cheese
1 teaspoon bread crumbs
Salt and black pepper, to taste

Instructions

Preheat the oven to 400F
Start by heating the olive oil on a pan, and adding the garlic and jalapeño. Sauté for 1 minute, then add the spinach and artichoke hearts
Sauté for 1-2 minutes over medium heat
Allow to cool and add the sautéed ingredients to a strainer or colander. Press all of the water out using a large spoon
In a small oven-proof baking dish or bowl, add the strained ingredients, Greek yogurt, and cream cheese
Mix together well with a spoon, and top with feta cheese and bread crumbs
Broil at 400F for 5-7 minutes, or until the top crust has a golden color
Once done, top with salt and black pepper, to taste. Enjoy with tortilla chips or pita!

The Process of Creating a Cookbook

December 6, 2016 by Wendy 2 Comments

Ever wonder what exactly goes into making a cookbook?

Or how (and why) we decided to make a cookbook in the first place?

In this podcast episode, we take you on a behind the scenes adventure of what it takes to produce a cookbook from start to end.

In this episode we discuss:

The initial subject line from our cookbook publisher when they proposed the idea of creating the book with us
What actually goes into cookbook recipe development and where we get all of our ideas
How long it took us to create this cookbook from start to finish
How we completely decided to change the direction of the cookbook after the manuscript was done (eek!)
The million trillion edits a cookbook goes through before it goes to press
How cookbook photos are shot and styled, plus what it’s like working with a professional photographer
How we took what we’ve learned from our work with hundreds of clients (and feedback from you!) and created a healthy eating reset that we think will actually be useful

If you are someone who lives for the nitty gritty behind the scenes, then this episode is for you.

You can support us by pre-ordering our cookbook here

For more information about Toni Zernik, our cookbook photographer, click here