Bean and Butternut Tacos with Tomatillo-Avocado Salsa

I guess you could call it a resolution (although we've never been big on making them), that recently Dustin and I decided to start eating less meat (meaning more vegetables) as well as more fish. Specifically, my goal is to serve a meat-free meal at least once a week and another that features fish.

Most of us know that we should be a little less carnivorous, but it's hard to put into practice. The health merits of a vegetarian diet are sound. But I've never felt compelled to eliminate meat completely. (I don't have any hesitation about consuming animals on moral grounds, just strictly nutritionally speaking.) We all get plenty of protein in our diet and so much of the meat we're eating is excess fats (especially the saturated kind) and calories. Instead of being the center of every meal, meat can be moved to the side to make room for nutrient-dense fruits and vegetables, beans, and whole grains. Since I started buying higher quality meat and poultry, I can't afford to serve it in as large of portions or as often, so frequently eating vegetarian solves two problems.

I know that the word alone installs fear in some of you. But vegetarian meals can be delicious. Here's proof in the form of a taco. First of all, this salsa of roasted tomatillos, garlic, and jalapeno blended with creamy avocado is phenomenal. And then there's roasted butternut squash dusted with chile, cumin, and oregano. And pinto beans, shredded cabbage, and crumbled queso fresco as well. Put it all together and you have an explosion of flavor in a taco shell. Yummy, healthy, and interesting. And no meat needed.

Bean and Butternut Tacos with Tomatillo-Avocado Salsa

INGREDIENTS
Tomatillo-Avocado Salsa:
8 oz. tomatillos, peeled
2 cloves garlic, peeled
1 jalapeno pepper, stemmed and halved
1/2 white onion, roughly chopped
drizzle extra virgin olive oil
1/2 ripe avocado, diced
3 Tbsp. fresh cilantro, chopped
1/2 lime, juiced
salt and freshly ground black pepper, to taste

Roasted Butternut Squash:
1 small butternut squash, peeled, seeded, and diced (about 4 cups diced)
3-4 small dried red chiles, minced OR 1/2 tsp. chili powder
2 cloves garlic, minced
1 Tbsp. extra virgin olive oil
1/2 tsp. Mexican oregano
1/4 tsp. whole cumin seeds
salt and freshly ground black pepper

Pinto Beans:
1 15-oz. can pinto beans, drained and rinsed
1/4 cup water or low-sodium chicken broth
1/4 tsp. Mexican oregano
1/2 tsp. ground cumin
1/2 tsp. chili powder
salt and freshly ground black pepper, to taste

small corn or whole wheat tortillas, warmed
red or green cabbage, shredded
fresh cilantro, chopped
queso fresco, crumbled

DIRECTIONS
1. Preheat oven to 400 F. Line two large baking sheets with aluminum foil.

2. Toss tomatillos, garlic, jalapeno, and onion with enough olive oil to coat. Sprinkle with salt and pepper. Spread evenly on one of the prepared baking sheets and roast in preheated oven for 15 minutes. When cool enough to handle, pulse tomatillos, garlic, jalapeno, onion, avocado, cilantro, and lime juice in food processor until smooth. Season to taste with salt and pepper. Set aside until ready to use. (Can be prepared up to a day ahead of time and refrigerated prior to use.)

3. Toss butternut squash with chiles (or chili powder), garlic, olive oil, oregano, and cumin seeds to coat. Sprinkle with salt and pepper. Spread on the other prepared baking sheet and roast in preheated oven for 20-30 minutes, until tender.

4. Meanwhile, combine beans and water or broth in a small saucepan. Stir in the oregano, cumin, and chili powder. Heat over medium heat for about 10 minutes. Season to taste with salt and pepper.

5. To assemble tacos, layer cabbage, beans, butternut squash, and tomatillo-avocado salsa in a warmed tortilla. Sprinkle with crumbled queso and garnish with fresh cilantro.

Serves 4.

(Adapted from Eating Well)

Salted Caramel Ice Cream

I wish I could claim this recipe was quick and easy. But unless you're a professional candy-maker (not me), it's a bit tricky. First, you have to make the caramel. I'm not talking about melting little candy squares- I mean the old-fashioned way with sugar and cream and heat. This part was the most stressful for me. Then you have to make the custard, which requires tempering (not scrambling) the eggs and thickening the mixture without boiling it. This I had done before, but it makes me nervous every time. Several times during the process I thought for sure my caramel was ruined (is it supposed to clump and harden like that?!). But I kept going, with the faint hope that I wasn't going to have to pour such precious ingredients down the drain.

And then worst of all, you have to wait. After all of this work, you can't enjoy the results of your effort until the next day. The custard must chill overnight (or the better part of a day) before churning. But you know what? Despite a few glitches, it somehow worked. And it was worth all the trouble and the patience. I ended up with intensely rich, smooth, creamy caramel ice cream. With a touch of salt to offset the sweet. This is the type of recipe that makes you truly proud (and relieved) when you're done. My own frozen masterpiece.

Salted Caramel Ice Cream

INGREDIENTS
1 1/4 cups sugar, divided
2 1/4 cups heavy cream, divided
1/2 tsp. flaky sea salt such as Maldon (I used kosher salt)
1/2 tsp. pure vanilla extract
1 cup whole milk
3 large eggs

DIRECTIONS
1. Heat 1 cup sugar in a dry 10-inch heavy skillet over medium heat, stirring with a fork to heat sugar evenly, until it starts to melt, then stop stirring and cook, swirling skillet occasionally so sugar melts evenly, until it is dark amber.

2. Add 1 1/4 cups cream (mixture will spatter) and cook, stirring, until all of caramel has dissolved. Transfer to a bowl and stir in sea salt and vanilla. Cool to room temperature.

3. Meanwhile, bring milk, remaining cup cream, and remaining 1/4 cup sugar just to a boil in a small heavy saucepan, stirring occasionally.

4. Lightly whisk eggs in a medium bowl, then add half of hot milk mixture in a slow stream, whisking constantly. Pour back into saucepan and cook over medium heat, stirring constantly with a wooden spoon, until custard coats back of spoon and registers 170°F on an instant-read thermometer (do not let boil). Pour custard through a fine-mesh sieve into a large bowl, then stir in cooled caramel.

5. Chill custard, stirring occasionally, until very cold, 3 to 6 hours. Freeze custard in ice cream maker (it will still be quite soft), then transfer to an airtight container and put in freezer to firm up.

Makes about 1 quart.

(Recipe from Gourmet)

Spiced Applesauce Cake with Cinnamon Cream Cheese Frosting

I feel like a hypocrite posting this recipe only several days after demonizing sugar. Let's get one thing straight: sugar isn't evil. Only concentrated amounts of it on a regular basis can wreak havoc on your body. So when your parents turn fifty-something and it's time to celebrate, have a slice of cake (and a scoop of the most luxurious salted caramel ice cream) and don't feel bad about it. Just don't eat the whole cake. Share with friends. Banish leftovers to the freezer. Whatever works. This cake is worthy of a special occasion. It's aromatic and moist. The cinnamon makes the cream cheese frosting unforgettable. And that ice cream... well, you'll have to wait to hear about it another day!

Spiced Applesauce Cake with Cinnamon Cream Cheese Frosting

INGREDIENTS
Spiced Applesauce Cake:
2 cups all-purpose flour
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
3/4 tsp. cinnamon
1/2 tsp. ground ginger
1/8 tsp. cloves
1/2 cup (1 stick) unsalted butter, softened
1 cup packed light brown sugar
1 tsp. pure vanilla extract
2 large eggs
1 1/2 cups unsweetened applesauce
1/2 cup walnuts, toasted and chopped (optional)

Cinnamon Cream Cheese Frosting:
5 oz. cream cheese, softened
3 Tbsp. unsalted butter, softened
1/4 tsp. pure vanilla extract
1 cup powdered sugar
1/2 tsp. cinnamon

DIRECTIONS
1. Preheat oven to 350 F. Butter a 8 or 9 inch square cake pan.

2. In a medium bowl, whisk together flour, baking powder, baking soda, salt, and spices. In a separate large bowl, beat butter, brown sugar, and vanilla with an electric mixer at high speed until pale and fluffy, 2-3 minutes. Add eggs, 1 at a time, beating well after each addition, then beat in applesauce. At low speed, mix in flour until just combined, then fold in walnuts.

3. Spread batter evenly in prepared pan and bake in preheated oven for 35-45 minutes, until a toothpick inserted into the center comes out clean. Cool in pan 15 minutes. Run a knife around the edge of the cake to loosen, then invert onto a plate. Reinvert cake onto rack to cool completely.

4. To prepare the frosting, beat cream cheese, butter, and vanilla with an electric mixer at high speed until light and fluffy. Sift powdered sugar and cinnamon over top and beat at medium speed until incorporated. Spread frosting over cooled cake.

Makes a single-layer 8 or 9 inch square cake.

(Adapted from Gourmet)

Spinach, Pear, and Hazelnut Salad with White Balsamic Vinaigrette

I found out just a day ago... I passed my boards and now I'm an RN!! And it feels spectacular. A nursing degree doesn't get you much without a license. So I guess you could say I'm a real nurse now. Although an unemployed one. That's next on the to-do list. Get hired.

Over the weekend we celebrated my parents' birthdays. Brooke and I cooked them Sunday dinner and this salad started us off. The spinach, thinly sliced pears, and raw red onion are tossed in a light floral vinaigrette and finished off with sweet chewy cranberries and crunchy toasted hazelnuts. I was unable to find pre-blanched hazelnuts, so I used the method detailed below to removed the skins. (Don't leave them on- they taste bitter.) While not essential, the white balsamic vinegar and whole grain mustard really make a difference in this dressing. Both are milder than their counterparts and also add an aesthetic touch.

Spinach, Pear, and Hazelnut Salad with White Balsamic Vinaigrette

INGREDIENTS
6 oz. baby spinach
1 firm ripe Barlett or Bosc pear, thinly sliced
1/3 cup red onion, thinly sliced
2 Tbsp. sweetened dried cranberries
2 Tbsp. toasted* hazelnuts (filberts), chopped

White Balsamic Vinaigrette:
1 Tbsp. white balsamic vinegar
2 Tbsp. extra virgin olive oil
1/2 tsp. whole grain Dijon mustard (use less if you substitute regular Dijon mustard)
1/2 tsp. honey
salt and freshly ground black pepper, to taste

DIRECTIONS
1. To make the vinaigrette, whisk vinegar, mustard, and honey in a small bowl. Slowly stream in the olive oil, while whisking constantly, to emulsify. Season to taste with salt and pepper.

2. In a large bowl, toss spinach, pears, and red onion with enough vinaigrette to lightly coat. Sprinkle with cranberries and hazelnuts and serve.

*Try to buy shelled hazelnuts (also called filberts) with the brown, papery skins removed as well. To toast, spread the hazelnuts in a single layer on a rimmed baking sheet and place in a preheated 375°F oven. Toast for about 12 minutes until lightly browned. If the nuts still have the skins on, transfer them while they’re hot to a clean kitchen towel. (Use a clean towel that is old or you don’t mind washing with bleach, because the skins tend to discolor the fabric.) Rub the nuts to remove most of the skins (they never come completely off).

Serves 4.

(Adapted from Epicurious)

Honey Whole Wheat Bran Muffins

This is what happens when you leave me at home without a job and too much time on my hands. I make muffins. Thankfully wheaty-bran ones that don't pack too much sugar or fat. That can be enjoyed for breakfast or as an afternoon snack and not cause an unwanted crash. The fiber found in whole grains is sustaining. It slows down the absorption of your food, leaving you filling full longer and stabilizing your blood-sugar. It also regulates digestion- and who doesn't appreciate that?!

I love sweet things. But sugar is not your body's friend. Especially not in high doses and unaccompanied by other nutrients. If nursing school left a lasting impression, it was that I don't want to develop diabetes (not to mention heart disease). Without getting grossly descriptive, I've seen too many patients (young and old) who are enslaved to their disease, losing limbs, losing their lives because of poor diet choices (largely the result of unrestrained sugar and fat intake). I don't want that to be me or my family.

I'm not saying I don't (or you can't) enjoy treats once and a while. Deprivation doesn't work either. Have dessert on occasion and savor it. You'll find that you'll enjoy it immensely more when your taste buds are not constantly saturated by sweet. Getting rid of the processed junk foods in your pantry will eliminate a huge quantity of sugar that you might not realize is even there. Cook at home as much as possible. Replace white flours/rice (a.k.a. sugar) with whole grains. Choose natural sweeteners that have retained some nutrients (honey, molasses, agave). Please, just say no to soda! And when you need a healthy way to satisfy your sweet tooth, make muffins like these- naturally sweetened, low in fat, and high in fiber. After they've cooled and I've enjoyed one (or two), I freeze them for future snacking.

Honey Whole Wheat Bran Muffins

INGREDIENTS
1 1/2 cups wheat bran
1 cup white whole wheat flour
1/2 cup raisins
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
3/4 cup unsweetened applesauce
1 cup milk
2 eggs
1/3 cup honey (they were plenty sweet so I'll reduce to 1/4 cup next time)
1/2 tsp. pure vanilla extract
1/4 cup walnuts, chopped (optional- I omitted)

DIRECTIONS
1. Preheat oven to 375 F. Lightly grease or line a 12-cup muffin tin.

2. In a large bowl, whisk to combine the wheat bran, flour, baking soda, baking powder, salt, raisins, and walnuts (if using). In separate large bowl, whisk to combine applesauce, milk, eggs, honey, and vanilla extract. Combine wet and dry ingredients, just mixing until the batter is moistened throughout.

3. Divide the batter between the 12 muffin cups, filling each to the brim. Bake in preheated oven for 15-18 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool for several minutes in the pan before removing muffins to cool completely on a wire rack.

Makes 12 muffins.

(Adapted from All Recipes)

Pizza with Chicken Sausage and Black Olives

I would say that pizza is my favorite meal to make. I've done it enough times now that I've got it down to an art. My pizza dough recipe is reliable and there is little stress involved. Even when I'm experimenting with unusual toppings, the puffed chewy crust and blanket of cheese guarantee that it's going to be pretty good. Dustin is always happy to have pizza. He lights up at mention of the word. And it makes leftovers that we actually look forward to eating!

As much as I love pork sausage, I can't justify eating it very often. So that's where chicken comes in. Trader Joe's sells an array of flavored chicken sausages that all sound delectable and so far, are. Less calories, but still full of flavor. This time we tried the roasted garlic. It paired perfectly with the black olives, roasted red peppers, and red onions. With a half-whole wheat crust and lighter sausage, you can feel a little better about pizza for dinner. And I promise you won't miss the pork.

Pizza with Chicken Sausage and Black Olives

INGREDIENTS
1 recipe pizza dough
1 recipe pizza sauce (or jarred)
fully cooked chicken sausage, sliced (your favorite flavor- I used roasted garlic)
black olives, sliced
roasted red peppers, thinly sliced (optional)
red onion, thinly sliced (optional)
dash dried oregano
dash crushed red pepper flakes
mozzarella, shredded (or a combination of shredded cheeses such as asiago, romano, fontina, etc.)

DIRECTIONS
1. Prepare pizza dough according to recipe directions.

2. Preheat oven and pizza stone to 450 F.

3. Top prepared crust with a thin layer of tomato sauce, chicken sausage, olives, peppers (optional), and onion (optional). Sprinkle with oregano and red pepper flakes. Top with a generous sprinkling of cheese.

4. Bake in preheated oven for 10-12 minutes until the crust is puffed and golden and the cheese is bubbling. Let cool several minutes before slicing.

Makes 1 large pizza.

(Inspired by Slow Like Honey)

Roasted Cauliflower and White Cheddar Soup

Consider this two recipes in one. It's a rich and comforting soup, yes. But if you stop after step one, you have an awesome roasted cauliflower side dish. When my tray of cauliflower came out of the oven, I couldn't stop swiping bits of golden blistered florets. Sweet and tender and oh my goodness. The cauliflower almost didn't make it into the soup. But that would have been such a shame, because this soup is really wonderful, too. It's simple, and I think that's what makes it taste so good. Each ingredient is pronounced. You can distinguish the roasted cauliflower and garlic, the sharp creamy cheddar, and the specks of fresh thyme. A little kosher salt and freshly ground black pepper go a long way. Use homemade chicken or vegetable broth (for a vegetarian option), if possible, for a purer flavor. And serve with a crusty hunk of whole wheat bread. Happy slurping!

Roasted Cauliflower and White Cheddar Soup

INGREDIENTS
1 large head cauliflower, roughly chopped
2 large shallots, peeled and quartered
3 cloves garlic, peeled
2 Tbsp. extra virgin olive oil
4 cups homemade or low-sodium chicken broth
1 1/2 cups sharp white cheddar cheese, shredded
1 Tbsp. fresh thyme, chopped
kosher salt and freshly ground black pepper, to taste

DIRECTIONS
1. Preheat oven to 400 F. Line a large rimmed baking sheet with aluminum foil. Toss cauliflower, shallots, and garlic with olive oil to coat. Season with kosher salt and pepper. Spread in an even layer on the prepared baking sheet and roast in preheated oven for 30-40 minutes, turning occasionally, until tender and golden.

2. Cool vegetables slightly and then puree in the food processor or blender with some of the chicken broth. (Some texture is good, just not large chunks.) Place the pureed vegetables and remaining chicken broth in a large pot and bring to a boil. Reduce heat and simmer 10 minutes. Stir in the cheddar and thyme and season to taste with salt and pepper. Serve warm with crusty whole wheat bread.

Serves 4.

(Adapted from Tasty Kitchen)

Curried Chicken Salad Pita

My life is really quiet right now. I'm spending a lot of time at home, alone, studying. After the excitement of finishing school and the holidays, it seems rather dull. But it leaves lots of time for recipe-searching and cooking, which I'm definitely loving! But even when I have the time, I don't always want to spend hours preparing a meal. Sometimes I'm too hungry or tired or impatient to stand over the stove at all. That's when I rely on recipes like this. Dishes that don't require much investment, but are still rewarding.

This chicken salad can be eaten warm or chilled, in a pita pocket, on a bed of lettuce, or between slices of toast. To save even more time you could purchase and dice up a rotisserie chicken. Or try this method (see the NOTE) for baking chicken breasts, which I find to be just as easy. I never use all mayonnaise when I make chicken salad, opting for at least half plain yogurt. I promise you won't miss any of the flavor- not with all of the other ingredients going on here. The pear was my favorite part- sweet and smooth and unexpected.

Curried Chicken Salad Pita

INGREDIENTS
12 oz. boneless skinless chicken breast, cooked and diced or shredded
3 Tbsp. plain nonfat Greek yogurt
3 Tbsp. mayonnaise
freshly squeezed lemon juice, to taste
2-3 tsp. curry powder (to taste)
1 firm ripe Barlett pear, cored and diced
1 stalk celery, diced
1/3 cup sweetened dried cranberries
1/3 cup green onions, thinly sliced
1/4 cup sliced almonds, toasted
salt and freshly ground black pepper, to taste
4 whole wheat pita halves
alfafa sprouts

DIRECTIONS
1. In a large bowl, toss to combine chicken, pear, celery, cranberries, green onions, and almonds. In a small bowl, whisk yogurt, mayonnaise, lemon juice, and curry powder until smooth. Pour over the chicken mixture and toss to coat. Season to taste with salt and pepper and curry powder. Serve in pitas with alfalfa sprouts.

Serves 4.

(Adapted from Eating Well)