Recipe: Asparagus and Goat Cheese Frittata

Looking for a quick and simple way to whip up a delicious breakfast or brunch this weekend?  Serve these adorable frittatas for 1.  Here I’ve paired it with asparagus and goat cheese, but you can easily substitute with any combination of cheese and vegetables.  Some of my favorites include smoked mozzarella with spinach and roasted red peppers, mushrooms with gruyere, cheddar with tomato and fresh herbs or smoked salmon with crème fraiche.  Serve with a green salad and rustic multigrain toast and you’ll have the perfect, healthy meal with less than 500 calories and over 20 grams of protein per serving.

Recipe: Asparagus and Goat Cheese Frittata Continue reading

Cooking Tip Thursdays: The Flavor Profile

Cooking Tip Thursdays is dedicated to making time in the kitchen quicker, easier, and just plain better…

Understanding how the flavors of a dish work together is a key component to cooking intuitively and without recipes.  This understanding wouldn’t be possible without first identifying how flavor profiles work.  A flavor profile is a sensory evaluation performed to determine the overall taste and odor characteristics of a food.  The primary flavors are: Sweet, Sour, Bitter, Salty, and the recently added, Savory or “Umami”.  These five flavors are the only ones we can taste with our mouth.  All other flavors are actually scents. The balance of these five basic flavors and how they relate to each other is the “flavor profile” of the item.  As you cook and taste, think about each of these components and how they work with each other.  Continue reading

The Fruits and Vegetables of Spring 2012

It was one of those March days when the sun shines hot and the wind blows cold: when it is summer in the light, and winter in the shade.  ~Charles Dickens

Spring has officially arrived, and with warmer weather and longer days comes a bright new crop of fresh fruits and vegetables.  So why not ‘spring clean’ your diet, lose the heavy fare of fall and winter, and load up with the deliciously light bounty of spring.  Shopping the best of what’s in-season will not only provide the most nutritional value, it will also provide the best flavor and value.  Here’s what to look for on the produce aisle or at the local farmers’ market.  Continue reading

Recipe: Apple-Walnut Kale Salad

A healthier version of the classic Waldorf salad, here I’ve swapped out lettuce for nutrient-dense kale and created a creamy dressing without mayonnaise, oil, or dairy by using apple and walnuts as the base.  This salad is sweet, crunchy, filling, and will convert even the greatest of kale non-believers.  Packed with vitamins, minerals, fiber, antioxidants and healthy unsaturated fats, it’s perfect for lunch, brunch, or a light dinner. Continue reading

Food Labeling Misconception #3: High in Fiber

Not all fiber is created equal.  And unfortunately the popular terms High in Fiber or A Good Source of Fiber don’t have much meaning as, with many other misleading front-of-package claims, there is no regulation of the term.  To boost the fiber content of many packaged foods, manufacturers will add fiber-substances with names such as inulin (chicory extract), maltodextrin and polydextrose.  While these do count toward a food’s total fiber, they  aren’t nearly as healthy and haven’t been proven to offer the same benefits as naturally occurring fiber.  Not to mention, inulin can cause gastrointestinal discomfort; and who wants that?  To tell whether a product contains the above-mentioned substandard forms of fiber, Continue reading