Kohlrabi Sweet Potato Fritters…and an Announcement!

kohlrabi fritters

Happy Monday! We bring you this recipe for Kohlrabi Sweet Potato Fritters to get you through the week!

If you’ve been to the farmer’s market recently, you’ve probably seen this purple or green veggies hanging around. While this relative of the cabbage family isn’t in our normal repertoire, we’re starting to think it should be! It’s a pretty versatile veggie that can be eaten raw (similar to jicama!) or chopped up and adding to fritters . Special thanks to the gang at Plowshare Farm for pointing these beauties out to us! Check out the recipe below Have you ever bought kohlrabi? How do you use it?

Ingredients:

  • 1 large sweet potato, microwaved
  • 3 kohlrabi bulbs, trimmed, peeled and cut into matchstick pieces
  • 1/4 cup almond flour
  • 2 eggs
  • 1/4 cup chopped yellow onion
  • 2 Tbsp chopped garlic chives (look for them in your local farmer’s market!)
  • 2 Tbsp shredded parmesan cheese
  • 1 tsp sea salt
  • 1 tsp pepper
  • 1 tsp garlic
  • 1/2tsp crushed red pepper
  • 1/4 cup coconut oil

Directions:

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Microwave sweet potato for 7-8 minutes. Once finished, peel skin off.
  3. Cut the kohlrabi in half, and then peel kohlrabi’s outer layer. julienne the kohlrabi until it resembles carrot sticks.
  4. In a food processor, mix in all the ingredients and pulse until combined (do not puree)
  5. Heat coconut oil in a large skillet over high heat. While heating, form kohlrabi sweet potato mixture into fritter patties. Turn down to medium heat, then place in skillet and cook on each side for about 5 minutes.
  6. Once finished, add to baking pan and bake for 10-15 minutes on each side.

(Recipe inspired by @jessicainthekitchen)

And in other news…

We changed our name! If you follow us on Instagram then your probably saw our new handle is @thephillynutritionists ! We’ll be changing our blog handle and email in the near future, so stay tuned!

xoxo,

Liz and Melissa

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Buffalo Hummus!!!!

Happy almost Friday! Last night we posted on Instagram a pic of our AMAZING Buffalo Hummus. Today we bring you the recipe. We are also kicking ourselves that we haven’t been making this every.single.day.of.our.lives. It’s that good!

buffalo hummus

Ingredients:

1 (15oz) can of chickpeas, rinsed and drained.

2 cloves of garlic

3 Tbsp  Tahini

2 Tbsp  lemon juice

2-3 Tbsp olive oil

1/2 tsp ground cumin

1/8 tsp sea salt and black pepper

1-4 Tbsp Frank’s Hot Sauce (Start with one, add more per spicy preference!)

1 Tbsp crumbled Bleu Cheese

Directions:

  1. All all ingredients to food processor and mix on high until desired consistency.
  2. Start with 1 Tbsp of hot sauce and increase 1 Tbsp at a time until spice level achieved (we used 4 Tbsp!!).
  3. Garnish with crumbled bleu cheese.
  4. Enjoy!

 

Let us know what you think!

xoxo,

Liz and Melissa

 

 

Edible Cookie Dough

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If you haven’t noticed, edible cookie dough has become quite the craze lately.  Not only can you buy it in the grocery store, but there are shops popping up all over in big cities selling cookie dough by the scoop!  We love cookie dough, though one tablespoon packs 120 not-so-nutritious calories, so we decided to make our own healthy version.  This recipe contains only 5 ingredients and can easily be adjusted based on personal taste preference. It happens to be vegan, too!

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Edible Cookie Dough*:

2 cans chickpeas, rinsed and drained (or sub white beans)

1/2 cup natural peanut butter

1/4 cup maple syrup

1/4 tsp vanilla extract

1/2 cup chocolate chips

Directions: blend the first four ingredients in a food processor until smooth. Adjust peanut butter and maple syrup per preference.  Remove from food processor and mix in chocolate chips.

*Note: many of you have been asking if this recipe can be baked. In order to make this into actual cookies, you will need to blend in 1 egg and 1 cup quick-cooking oats. Bake at 350°F for about 10 minutes.

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What other recipes would you like us to remake?  Let us know in the comments!

xoxo,

Melissa and Liz

Superfoods 101- Guest Post Written for Grateful Plate!

We’ve teamed up with Grateful Plate to write a few nutrition focused blog posts for them! Check out our post below and then head on over to their website to learn more about their health-minded meal delivery service. 

grateful plate chicken

You’ve probably read a headline proclaiming the benefits of Superfoods…and then gone on to read about obscure items called Blue Majik or Reishi. Superfoods are not these unattainable, hard to pronounce food products, but they’re everyday food items you can find at your local grocery store. While there isn’t an actual scientific definition of the word Superfood, the wellness world believes it to mean any food product that provides high amounts of nutrients likes vitamins, minerals, and antioxidants.

We consider superfoods to be items like whole grains, herbs & spices, greens, and cruciferous vegetables. Each of these Superfood groups should play a role in your healthy diet, whether it’s through greens in your frittata at breakfast or chia seeds in your after dinner dessert. We love looking for new ways to fit them into our diet and luckily for us, Grateful Plate includes these superfoods in their menu every week! This week’s menu specifically includes items like wild rice, farro and chia seeds. Read on to see how we break down some of these Superfoods and show you which options contain them in the Grateful Plate menu this week.

Carbohydrates have been getting a bad rap in recent years, but they are a vital part to your healthy Superfood diet. We always try to choose complex carbohydrates like whole grains, which include brown rice, quinoa, millet, and bulgur. They tend to be a great source of fiber, B vitamins and minerals (like iron). You can find whole grains on this week’s menu in the Turkish Eggplant Steaks with Cauliflower and Millet or the Salmon with Thai Coconut Curry Sauce Millet & Peas.

Herbs and spices are an easy way to add flavor and Superfood power to your meals without adding excess salt or fat. Herbs like Basil are rich in antioxidants (which help fight free-radicals associated with cancer) and have amazing anti-bacterial properties. You can find Basil in this week’s menu in the Smoked Mozzarella Tomato & Basil Frittata. Just like herbs, spices typically have high amounts of antioxidants and high amounts of flavor! We love to use turmeric any chance we get due to it’s antioxidants and anti-inflammatory properties. Turmeric is one of the main components of Curry (that’s where the yellow color comes from!), and Grateful Plate is featuring this week in the Thai Coconut Curry Sauce.

Leafy greens are full of vitamins A, B, C & K in addition to minerals (like Calcium) and electrolytes (like Potassium). They’re also a great source of fiber, which is so important to a healthy digestive system! Check our Grateful Plate’s leafy green options this week like the Seared Chicken Breast with Herbed Sun-Dried Tomato Sauce Quinoa Pilaf with Swiss Chard & Leeks or the Loaded Green Salad with Apple Cider Vinaigrette.

Peanut Butter Protein Muffins and Raspberry Chia Jam!

muffin with jam

Raise your hand if you love PB&J! Was that everyone? Great! Now try this healthy version in the form of Peanut Butter Protein Muffins with Raspberry Chia Jam!

You know we love Kodiak Cakes, so we had to try out a recipe using their Peanut Butter mix. To get the extra protein, we added in Trader Joe’s new Vanilla 100% Whey Protein Powder. Our recipe uses almond milk, but you could up the protein content even more by using Fairlife milk.

 

pb muffins

Peanut Butter Protein Muffins

Ingredients:

  • 2 cups Kodiak Cakes Peanut Butter mix
  • 1 cup unsweetened vanilla almond milk
  • 2 scoops Trader Joe’s Vanilla Whey Protein Powder
  • 1 egg
  • 1/2 cup brown sugar (can sub maple syrup)
  • 1/4 unsalted butter, softened
  • 2 ripe bananas, mashed

Directions: 

  1. Combine all ingredients in mixing bowl and blend until smooth.
  2. Fill greased muffin cups 3/4 full.
  3. Bake at 350° F for 18 minutes.

 

Next up we have Raspberry Chia Jam. It’s SUPER easy to make and takes less than 10 minutes. The jam is rich in antioxidants from the raspberries and high in omega 3’s and fiber from the chia seeds. 

chia jam

Raspberry Vanilla Chia Jam

Ingredients:

  • 2 cups frozen raspberries
  • 1 Tbsp honey
  • 1/2 tsp Vanilla extract
  • 1.5 Tbsp Chia seeds

Directions:

  1. Pour the raspberries into saucepan over medium heat. Mash raspberries as they begin to heat up.
  2.  Add the honey and vanilla extract. Continue to stir over heat until sauce like consistency.
  3. Remove from heat. Allow to cool for a few minutes and then add chia seeds. Stir.
  4. Add to air tight jar and allow to set in fridge.

 

xoxo,

Liz and Melissa

Protein 101-Guest Post Written for Grateful Plate!

We’ve teamed up with Grateful Plate to write a few nutrition focused blog posts for them! Check out our post below and then head on over to their website to learn more about their health-minded meal delivery service. 

Grateful Plate1

Protein comes in many different forms, from animal derivatives to plant-based.  Proteins are made up of amino acids.  There are 20 amino acids, 8 of which are essential for us to get from our food sources.  The remaining are produced by our body, so it is not necessary to always consume them from food. Amino acids and protein are commonly referred to as the building blocks of life.  Protein, when digested, is broken down into these amino acids, which each have specific functions. In general, they are used for repairing tissue, digestion of food, and growth.  General recommendations for protein intake is 56g for the average sedentary male and 46g for sedentary females. Our body uses the most energy to digest protein compared to all other macronutrients. This means diets higher in protein can help our body to burn more calories throughout the day.

Quality of protein does matter when it comes to our body’s function.  Animal sources of protein are meat/poultry, fish, eggs, and dairy.  These sources contain all 8 of the essential amino acids our body needs to survive, which is why they are considered the highest quality protein sources.  They contain the most bang for your buck calorie-wise, as a 3oz serving of chicken has approximately 110 calories and 24g of protein.  It is suggested to have diets rich in lean poultry and fish while limiting red meat.  Eggs are a great source of protein, as well as B vitamins. They are one of the quickest and easiest ways to incorporate high-quality protein into your diet.

Animal sources aren’t for everyone, though, and there is definitely a shift to eating a more plant-based diet.  Plant-based protein sources include legumes (beans, peas, lentils, peanuts), nuts, and seeds.  There are also foods such as tofu and tempeh, which are derived from soy.  Quinoa, though considered a grain, is the only plant-based source of protein that also contains all 8 essential amino acids. For those who eat only plant-based sources, it is recommended to eat a variety throughout the day to make sure the body is getting all 8 essential amino acids to prevent deficiency.  Plant-based proteins also pack a large amount of fiber, making them great for our digestive system as well as keeping you full for hours.  Unlike meat or poultry, these sources can be bought in large quantities for lower prices, making them a great staple to have on hand.

Every week the menu at Grateful Plate changes, but one thing is consistent, there is always a variety of protein options to choose from to meet all needs. The great thing about the menu is being able to mix and match a variety of protein sources in your meals throughout the week.  For those who eat both animal and plant-based sources, we recommend choosing their Citrus and Thyme Salmon, the Italian White Bean Stew, and the Za’atar Seared Chicken.  We feel that it is important that even if you do eat meat, sometimes you should choose plant-based options as well for overall gut health.  For those who follow a strictly plant-based diet, we suggest the Moroccan fava bean soup, the Vegan Tofu Lasagna, and the Spring Wild Rice Salad. This gives you variety in the plant-based sources you are choosing, which helps you to meet all your essential amino acids needs as mentioned previously.  Not feeling anything on the main menu? Now there is the option for a la carte proteins to make your own meal! This is a great new option that allows you to be in control of what your meal is.  We love this idea! While this is just an example of one week’s menu selections, know that every week there will be various protein options to choose from, making Grateful Plate an excellent choice for meal delivery service.

 

xoxo,

Liz and Melissa