Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Appetizers

Zucchini Fritters with Dipping Sauce, gluten-free

By

stack ’em up and eat those veggies

Finally, you can hit your veggie goals!

The struggle is real. I get it.

You know you should be eating more veggies.

You know you should be feeding yourself and your household more veggies.

You actually like vegetables, but you feel like you’re working way too hard “selling” veggies to your kids/spouse/partner/roomie.

This veggie-loaded Zucchini Fritter recipe is your answer to delicious veggies that you and your household will actually be excited to eat! They’re easy to prepare, and any extras are perfect for a quick reheat & eat anytime later in the week. In my house, we enjoy these fritters at any meal of the day, or even for a snack.

Keep the shredding step quick and easy by using a food processor! This is the one I use in my kitchen, and I love it.

But wait, there’s more!

Yes, more veggies. . . you can make these fritters with a variety of different veggies! It doesn’t have to be zucchini. This means you can use up all of those forlorn veggies in your fridge that have been, ahem, patiently waiting for you to finally eat them.

Building a meal with fritters

When adding these to a meal, I typically plate them with some additional protein (i.e. poultry, eggs & egg white scramble, Greek yogurt, seafood, tempeh, etc.), and little bit more slow carb such as fruit or a starchy veggie like squash or sweet potato. The fritter itself is, of course, a good source of non-starchy veggies, but also contains some slow carb (from the chickpea flour), a lil’ bit of protein (from the chickpea flour and the egg), and nourishing fat (from the avocado oil and the egg).

This meal combination works well for my needs, but please do what works for YOU. Your individual needs with regard to protein, carbohydrates and fat may vary, which means you might choose to build your plate differently than mine.

  • Add to your dinner or lunch plate for a delicious, filling, satisfying boost of veggies.
  • Add to your breakfast plate to start your day with some veggies (we love them plated with Trader Joe’s maple breakfast sausage on the side, and some Fage Greek yogurt and fresh fruit).
  • They are easy to pack up for a portable, balanced snack.

And if you have a garden and you are STILL trying to use up the last of your zucchini from this growing season, this is your ace in the hole. Just keep doubling the recipe until you’ve used up your last zucchini. That’s what I do!

Here’s the quick & dirty on this easy recipe: (full recipe below)

what you need:

  • shredded zucchini
  • a few dried herbs, salt
  • some flour (I used chickpea flour, which is a slow-acting carb, and also happens to be gluten-free. Experiment with whatever kind of flour suits you, honestly. It’s all good.)
  • egg
  • oil

what you do:

  • Shred zucchini, salt it, let it sit for a bit, and then wring it out.
  • Mix dry ingredients.
  • Add whisked egg, zucchini, and dry ingredients to bowl and combine.
  • Heat little bit of oil in skillet, and pan-fry mixture by the spoonful for a few minutes on each side.
  • That’s it. If you want to get extra about it, you can make a quick dipping sauce, too.
Print Recipe
 Gluten-free Zucchini Fritters with Dipping Sauce
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
Dipping Sauce:
Course Appetizers, Breakfast, Salads & Side Dishes, Snacks
Servings
Ingredients
Zucchini Fritter batter
Dipping Sauce:
Instructions
  1. In a large bowl, combine shredded zucchini with 1 teaspoon kosher (or coarse) salt. Set aside for ten minutes.
  2. Wring out shredded zucchini by bundling it in a clean kitchen towel or cheesecloth and gently squeezing OR by pressing in a colander. Do not skip this step! This ensures the perfect texture fritters (instead of watery, soup-y batter that won't cook properly).
  3. Combine zucchini with remaining fritter ingredients.
  4. In a large, heavy skillet, heat oil over medium high heat (until gently shimmering). Plop batter by spoonful into heated oil. Gently smooth flat with spoon. Optional (but highly recommended): Place a spatter guard over the pan.
  5. Cook 3-4 minutes each side. (Reduce heat to medium as needed.)
  6. Place on a paper-towel lined plate or platter to cool slightly before serving.
  7. Optional: Combine dipping sauce ingredients. Serve on side, for dipping or drizzling.

Decadent Five Layer Dip That’s Healthy Enough For Dinner

By

the dip that’s a dinner, too
click here to jump to recipe

Yup, you can have your dip and your health, too. It’s easy to dismiss dip as party food only, to be enjoyed without the goal of actually eating healthy. Well, this dip recipe (that’s honestly more of a meal than a dip) is your game changer. It’s easy to assemble, is chock full of vegetables, protein, and slow carbs, AND includes all of those 5-Layer-Dip essentials: avocado, cheese, and a bit of sour cream. Yes, your favorite game-day appetizer can be your Tuesday night dinner! And let’s not forget that you can always dump any leftovers into a container and pack it for lunch tomorrow.

And, no, I didn’t resort to anything gross like lowfat cheese and fake meat in a misguided attempt to make this healthy. Uh uh. No way. I would never do that to you guys. You deserve better. Instead, I made a few tweaks that shifted this into “healthy enough for everyday”, while still giving you the full fiesta experience that a proper five layer dip should provide.

  • The bottom layer is your basic refried beans. Refried beans are essential to a five layer dip, and are a great source of slow-acting, satiating carbohydrate (that also happens to include a bit of protein, too). Beans are considered the world’s #1 longevity food, so there’s that, too. Wowsers, right? To keep things easy, I use canned refried beans. I used fat-free because the other types of refried beans (labeled “traditional”, etc.) are often made with low quality fats that are more harmful than healthful. This is where the avocado layer comes in . . .
  • The dip is topped with a generous layer of avocado, which is an excellent source of heart-healthy, anti-inflammatory monounsaturated fat. But wait, there’s more: avocado also is a rich source of potassium, fiber, vitamin K, folate, vitamin C, and more.
  • I added a cup of cauliflower rice (store-bought, straight from the freezer) to the ground turkey. This does not change the texture and taste of the meat layer of this dip. It does, however, painlessly add yet another serving of vegetables to your day. Winning!
  • Instead of chips, I’ve included some healthier options for scooping up. A few options are red pepper strips, homemade corn tortilla chips (which results in chips made with a healthier fat such as avocado oil), or even Ezekiel sprouted grain tortillas you can oven bake for a sturdy chip. Of course, if you (or your loved ones) have a “from my cold dead hands” relationship with classic store-bought tortilla chips, I’m not going to get in your way. This is a no judgment zone.
  • I included some cheese and sour cream in this dip, because, hey, did you even five layer dip if it didn’t include those? I aimed to include enough to satisfy without going overboard. In case you were wondering, yes, a bit of dairy now and then is fine for you, provided you aren’t lactose intolerant. Ideally, opt for grass-fed sources of dairy if possible (but don’t sweat it if that’s not an option). Of course, if you’re lactose intolerant, feel free to subtitute with your favorite dairy-free stand-ins.

I am a big fan of any shortcut that makes a real-food lifestyle easier. Feel free to use store-bought taco seasoning when you make this, but please check the ingredient label for any funny business. You don’t need weird fillers and mystery ingredients in your food. Or you can use what you probably already have in your spice rack, and make my recipe for Taco Seasoning. Keep things easy by passing off the spice recipe to someone else in your household. Hey, if you’re making this incredible five layer dip for them, it’s the least they can do.

If dips are an essential part of your eating life, check out my recipes for 5-Minute Hummus and also Buffalo Chicken Hummus Dip.

leftovers all packed up for tomorrow’s lunch

Print Recipe
 Decadent Five Layer Dip that's Healthy Enough for Dinner
Have your dip and your health, too with this satisfying and nourishing Mexican Five Layer dip. Perfect for an easy weeknight dinner, an appetizer, or for a snack.
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Instructions
  1. Preheat oven to 350F.
  2. Heat the avocado oil over medium heat in a medium skillet. Add ground turkey. Stir frequently until browned, continuously breaking up the meat into the smallest possible pieces. You might need to turn up the heat beyond medium for part of the cooking process.
  3. Add the taco seasoning to the meat, and stir to combine.
  4. Add the frozen riced cauliflower, and stir to combine. Heat the turkey mixture for about 2-3 more minutes. Set aside.
  5. Spread the refried beans into a 9x13 baking dish, smoothing out evenly with a spatula.
  6. Top the bean layer with the turkey mixture. Spread out the turkey mixture so that it's even distrubuted.
  7. Scatter the shredded cheese over the turkey layer.
  8. Bake in preheated oven for approximately five minutes, long enough to melt the cheese.
  9. Allow baked mixture to cool for a few minutes.
  10. Top with diced avocado, scallions, sour cream, and cilantro.
  11. Serve with your choice of sides (see dipping options above).

5-minute Hummus

By

If someone had told me a few years ago that someday I’d routinely be making my own hummus, I would have laughed at the absurdity. Well, never say never. These days, I make it on a regular basis – maybe once every two or three weeks as part of meal prep.

I used to believe that making hummus would be difficult and time consuming, and I didn’t see any need to make my own when I could simply buy it at the store.  I was motivated to finally try making my own when I got tired of paying SO much for those tiny little tubs of hummus at the supermarket (have you seen the price lately??). Also, as I began to read nutrition labels a bit more closely, I realized that many hummus brands contain poor quality, inflammatory, highly refined oils.

When I make my own hummus, I’m not only saving a bit of money, I’m also able ensure that it doesn’t contain those icky inflammatory oils. And the best part? I was pleasantly surprised to learn that making hummus is ridiculously easy! Seriously, if you know how to turn on your food processor, you can make hummus.

Hummus is a great addition to a bowl meal.

Hummus is super versatile, which is a nice bonus when you’ve actually taken the time to make it yourself. We enjoy it as a dip with veggies for a snack, in a mediterranean bowl meal, added to a salad or wrap, or even thinned with red wine vinegar to make a creamy dressing. It’s also delicious spread it on roasted eggplant slices, for a hearty snack or a side to round out your meal. It’s a meal prep staple in our house.

Give it a try in your meal prep this week! I swear it will make your life easier as you pack lunches and throw together meals.😊

An easy, well-rounded snack: hummus and veggies.

Great as a spread on roasted eggplant slices with greens.

 

 

 

 

 

 

 

 

 


Print Recipe


5-minute Hummus

Course Appetizers, Snacks
Cuisine Mediterranean

Servings


Ingredients

Course Appetizers, Snacks
Cuisine Mediterranean

Servings


Ingredients


Instructions
  1. Add all ingredients except water to a food processor, and blend until almost completely smooth.

  2. Add water as processor is running, and blend until completely smooth.

Baked Buffalo Chicken Hummus Dip

By

Weekends are for sweatpants and eating dip, right? Well, you’ll have no problem adding veggies to that list with this Baked Buffalo Chicken Hummus Dip. It’s great as a meal, snack, or the perfect appetizer for game day.

If you’re wondering how you feel about warm hummus, fear not. It’s amazing! I was a skeptic, too until I tried it. I consider myself a bit of a hummus purist, and I’m used to consuming it at room temperture or slightly cool. The hearty chickpeas and garlicky tang from the hummus are a natural addition to a warm dip that will satisfy your appetite and taste buds.

This recipe comes together quickly, and is perfect for doubling up for a lunch or two (or even dinner) later in the week. You can tackle this recipe completely from scratch, by making your own hummus (5 minutes, I swear – check out my recipe), or simply use store-bought hummus. Cook the shredded chicken yourself, or use a rostisserie chicken from the market.

A FEW TIPS:

I like to serve this dip with crunchy veggies like celery sticks and carrots, instead of highly refined chips and bread. I included some brown rice in this dip as an additional nourishing slow carb, because I know that combination works for me and my energy needs. Feel free to skip the addition of rice, as the dip is just as amazing without it.

The amounts below are enough for a monster lunch/dinner portion for one, or for a small appetizer to share. The recipe can be scaled up or down to suit your needs. Party of one? Party of 20? Whatever works!

Feel free to use shredded boneless, skinless chicken breast OR boneless, skinless thighs. The thighs would be a little bit juicier, and are a good choice if that’s what you’re looking for.

Here are some ways you can jump start your prep ahead of time, to help you put this recipe together even more quickly the day you plan to eat it:

JUMP START:

  • Chop your veggies for serving (celery sticks, carrot sticks)
    If you are making the chicken and hummus yourself, prep a day or two ahead of time, and refrigerate until use
  • Cook the brown rice a day or two ahead of time (addition of brown rice is optional)

If you’re going to spend time making this recipe, you might as well leverage your efforts and make a little bit extra of some of the ingredients to repurpose in other meals during the week. I like to call these my “Now & Laters”. Prep some for now, and some for later use in other meals, with hardly any extra effort.

NOW & LATER:

  • Double, triple, etc. the entire recipe for extra meals or snacks later in the week
  • Make extra chicken to use in soups, chicken salad, bowl meals, tacos, or even store in the freezer for use much later
    chop extra veggies to use
  • If you’re making your own hummus, use the leftovers/extras in other meals during the week, or with snacks

Print Recipe
 Buffalo Chicken Baked Hummus Dip
Course Appetizers, Main Dishes
Servings
Ingredients
Course Appetizers, Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 350F.
  2. Add following ingredients to a baking dish, and stir to combine: shredded, cooked chicken breast, cooked brown rice (optional), hummus, and Frank's Hot Sauce (add extra if you like more heat).
  3. Top with the cheese. Bake for 8-10 minutes or so, until cheese is melted and bubbly on top.
  4. Top with sliced avocado. Serve with celery sticks and carrot sticks for dipping. Optional: top with diced red onion or sliced scallions.

Grilled Veggie Party Platter

By

Headed to a party or barbeque this week? Or maybe you just want to stock your fridge with ready-to-eat veggies to help yourself hit your veggie goals? Stack the deck in your favor by making this fun platter, loaded with veggies, good fats, and legumes (optional addition, I used lentils here, but any kind of white bean would work well in this, too).

Weekends in particular are a vulnerable time for getting off track, so boost your odds for success by piling your plate with real food. This will help crowd out the junk, and also will nip cravings in the bud.

This summer party platter is pretty straightforward to make. I grilled a veggie combination of zucchini, summer squash, and eggplant, then piled some cooked french lentils* on top of the veggies, and drizzled it all with a delicious sauce (see suggestions below).

Making a sauce is super easy – just dump all ingredients into blender and you’re good to go! (As an alternative, you could top with a different sauce of your choice.)

Sauce and toppings ideas

*I like French lentils versus regular brown lentils because I prefer their flavor and they are firmer than brown lentils. To make, combine 1 cup French lentils, 1 bay leaf, and 3 cups broth. Bring to a boil, then simmer, uncovered for approx. 20 minutes (check to avoid overcooking). Drain before serving.

To make the grilled veggies, I cut zucchini, summer squash, and eggplant into 1/2″ slices lengthwise, and red onion about 1″ thick. I sprayed both sides with avocado oil, and sprinkled with salt, pepper, and garlic powder. I grilled the veggies over medium heat, flipping halfway (maybe 5-8 minutes each side??).

So, if you’re headed to that party or barbecue, bring this crowd-pleasing veggie platter, enjoy that party, dig in, and stay on track.  Or, if you’re simply trying to set yourself up to enjoy delicious, nourishing, veggie loaded meals, this recipe will help you make that happen. You got this!

Print Recipe
 Grilled Veggie Party Platter
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
Course Appetizers, Main Dishes, Salads & Side Dishes
Servings
varies
Ingredients
Instructions
  1. Preheat grill to medium heat. Spray both sides of each veggie slice with avocado oil (or, instead, brush with oil), and sprinkle with salt, pepper, and garlic powder. Grill the veggies over medium heat, flipping halfway (cook approximately 5-8 minutes each side). 

Easy appetizers: Salad-on-a-Skewer & Sprigs in a Blanket

By

So much entertaining this time of year, right? I looove it, but I don’t want to spend the holiday season stuck in the kitchen! If you happen to party with me this time of year, you’ll probably see these quick and easy appetizers make an appearance.

Salad-on-a-Skewer and Sprigs-in-a-Blanket (a.k.a. prosciutto-wrapped asparagus) are a breeze to make, and also pack in a lot of veggies. And, let’s face it – it’s nice get a few veggies in this month in between all those Christmas cookies. These appetizers are also free of refined carbohydrates (unlike the usual appetizer choices full of bread and crackers).

Salad-on-a-Skewer:
I used the small bamboo skewers, and loaded each with a chunk of roasted beet (you can skip the roasting yourself and use the precooked), a few leaves of baby spinach, and a chunk of blue cheese (I found some Danish blue cheese that was firm enough to hold up to being skewered). Last, I drizzled them with some sherry vinaigrette (recipe below – makes a big batch to keep for other meals and salads during the week).

Sprigs-in-a-Blanket:

Works best with thick asparagus spears, but I could only find thin ones at my supermarket, so I just wrapped two sprigs in each. Spiral wrap a proscuitto slice around the asparagus, and cook on a baking sheet at 450F until prosciutto is crispy (5-8 minutes). Halfway through cooking, rotate the spears for even cooking.

Print Recipe
 Sherry Vinaigrette
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
Instructions
  1. Add all ingredients except olive oil to a bowl or jar and whisk to combine. Slowly drizzle in olive oil, a little bit at a time, whisking to combine. This makes a large batch, leaving you plenty for the rest of the week.