Previ Culinary: Mini Veggie Pancakes

Instead of pancakes for breakfast, how about pancakes for dinner?  These veggie pancakes are reminiscent of hash browns, but they are so much better.  Slightly sweet but mostly savory these are the perfect side dish to any lean protein or over-easy egg.

Mini Veggie Pancakes

(Adapted from: Healthy Family Meals)

Serves: 4

Ingredients: 

  • 2 egg yolks
  • 1 small sweet potato (about 6 ounces), peeled and shredded
  • 1 small zucchini (about 4 ounces), shredded
  • 1 tbsp. oat flour
  • ½ tsp dried oregano, crumbled
  • ½ tsp garlic powder
  • 1/8 tsp sea salt
  • 1 ½ tsp olive oil
  • Cooking spray

Directions:

  1. In a large bowl, lightly beat the egg yolks.
  2. Stir in the Sweet potato, zucchini, flour, oregano, garlic powder and salt.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Press some of the sweet potato mixture into a ¼ -cup measuring cup. Invert in the skillet.
  4. Remove the cup and, using a spoon, slightly press the mixture to form a pancake. Repeat to make 7 more pancakes.
  5. Remove the skillet from the stovetop. Lightly spray the pancake tops with cooking spray. Return to heat and cook for 3 to 4 minutes on each side, or until browned.
  6. Transfer to a plate and serve.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

Happy National Almond Day!

Freshly picked selection:

Happy National Almond Day!

Almonds are the seed of the almond tree fruit.  The trees are mainly grown in California, the Mediterranean, Australia, and South Africa.  Almonds are easily one of the most popular tree nuts available and found in many different variations.  You can buy them raw, roasted, sliced, slivered, as a flour, milk, butter, paste, extract, and more.

What to look for when purchasing:

Look for almonds that smell fresh and sweet.  Avoid any that are shriveled or soft.   Be sure where you purchase your almonds have a high turnover so fresh inventory is assured.

How to store:

Since almonds have a high fat content, they should be stored in a cool, dry place in a sealed container, preferably the refrigerator.  They will keep for several months refrigerated and up to a year in the freezer.

Varieties:

Almonds are found in two different varieties; sweet or bitter although  bitter almonds are illegal to sell within the US.  Bitter almonds contain a toxic acid when raw, but the toxin is destroyed when heated.  Sweet almonds have a mildly sweet flavor and are found all over the world.

Nutritional Benefit:

Recipes

This is how we make almond milk.

This Honey Almond Chicken is completely grain free and popular even with the kids!

This Almond Quick Bread is fast, easy, and absolutely delicious!

Our Chef’s & Nutritionists Say:

“Almonds are one of the most versatile ingredients available today and it’s no wonder why.  I love baking with almond flour because of it’s sweetness and ability to stay incredibly moist when making muffins and breads.”

-Stefanie Gates (Chef and Culinary Advisor for PreviMedica)

References:

Herbst, Sharon Tyler. Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5th ed. New York: Barron’s Educational Series, 2013. Print.

“Almonds.” World’s Healthiest Foods, 8 Feb. 2018, www.whfoods.com/genpage.php?tname=foodspice&dbid=20.

 

Happy National Peanut Butter & Jelly Day!

Happy National Peanut Butter and Jelly Day! We are celebrating with a throwback to one of our favorite smoothies.  With only three ingredients, your entire family will love this healthy take on a popular childhood favorite.

Peanut Butter & Jelly Smoothie

Recipe By: Stefanie Gates, Culinary Advisor

Makes: 1 smoothie

Ingredients:

  • 1 cup frozen organic strawberries
  • 1 tbsp. natural peanut butter
  • 1/2 cup unsweetened almond milk
  • Ice as needed

Directions:

  1. Blend all ingredients adding ice as needed to thicken.  Serve immediately and enjoy!


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

All Things Persimmons

Freshly picked selection:

Persimmons

 

Persimmons can vary from orange to light brown in color and their shape is similar to that of a peach.  Their flavor is mildly sweet to tart with some varieties being more tart than others; especially when under-ripe.

What to look for when purchasing:

Choose persimmons that are bright, plump, and yield to gentle pressure.  Avoid fruits that are mushy.

How to store:

Persimmons can be stored at room temperature to ripen, and then refrigerated once ripe for up to three days.

Varieties:

The most common variety found in the US is the Hachiya, or Japanese persimmon.  There is also the Fuyu, Sharon fruit, and Cinnamon persimmon which is a sub-variety of the Haichya.  When under-ripe, the Haichya in particular, is extremely astringent.

Nutritional Benefit:

Recipes

This Spiced Persimmon Smoothie is healthy and full of antioxidant spices – just in time for cold and flu season.

Start your morning with this Persimmon Coconut Overnight Oats recipe!

Go to the savory side with this beautiful and vegetarian Seasoned Kale Salad with Chickpeas, Cranberry, & Persimmons.

Our Chef’s & Nutritionists Say:

“Persimmons have the unique ability to be sweet or savory.  Even eating them plain is a treat!”

Basilia Theofilou, PreviMedica Nutritionist

References:

Herbst, Sharon Tyler. Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5th ed. New York: Barron’s Educational Series, 2013. Print.

 

Previ Culinary: Sweet Potato Breakfast Hash

This sweet potato breakfast hash is the perfect side OR main dish for breakfast. Top with an over easy egg and let the egg become to sauce for this delicious combination of sweet potatoes, carrots, and leeks. We really can’t think of much better way to start out the day. 

Greek Sweet Potato Breakfast Hash 

(Adapted from: www.aminerecipes.com)

Serves: 4 – 6

Ingredients: 

  • 2 c. sweet potato, diced
  • 1 ½ c. carrot, diced
  • 1 c. ground beef or lamb
  • 1 ½ c. leeks, sliced thin, white parts only
  • 2 tbsp. butter
  • 2 packed tbsp. parsley
  • 1 tbsp. garlic powder
  • ½ tsp. sea salt

Directions:

  1. Heat a large sauté pan to medium heat.
  2. Add ground meat and cook until mostly done. Drain fat.
  3. Add butter, then add sweet potato, leek, and parsley. Cover and stir occasionally.
  4. Cook for about 5 minutes, then add carrots and all remaining ingredients.
  5. Cook uncovered while stirring often to prevent sticking. Cook until all ingredients are tender, to taste.
  6. Serve hot.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

All Things Kiwi

Freshly picked selection:

Kiwi

Originally known as Yang Tao, the kiwi fruit originated in China.  Chinese missionaries brought these unique tasting fruits to New Zealand and they were soon after renamed Chinese gooseberry in the 1960s. Once they were popularized in the United States, their name changed once again to the Kiwifruit, paying homage to the national bird of New Zealand, the Kiwi.

What to look for when purchasing:

Kiwis are available year round.  California-grown kiwis are available November through May and New Zealand kiwis are available June through October. Kiwis should be about 3 inches in diameter with brown fuzzy skin.  The skin should be smooth and not wrinkled.  When you press on the flesh, it should give mildly.  If it is hard, much like an avocado, it needs time to ripen.

How to store:

Kiwis should be left at room temperature to ripen, but can be stored in the refrigerator as well. Consuming a perfectly ripe fruit will yield the most nutritional value.

Varieties:

 California and New Zealand

Nutritional Benefit:

What have we done with kiwifruit?

Check out our recipe for this delicious Kiwi-licious Smoothie.

AND

Watch how we peel a kiwifruit with a spoon here.

 

“Kiwifruit.” World’s Healthiest Foods, 26 Jan. 2018, www.whfoods.com/genpage.php?tname=foodspice&dbid=41.

 


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

How to Incorporate Protein Powder into Everyday Meals

If you’re looking to increase your protein intake, protein powders are a convenient and versatile choice. The most popular way people use protein powders is by adding them to smoothies, but who wants to have a smoothie every day? Not us! Here are our top five ways to incorporate protein powder into everyday meals.

1.) Stir a scoop of protein powder into your homemade Energy Bites!

Our Homemade Energy Bites recipe is packed full of goodies.


2.) Include protein powder in a muffin recipe!

We like this recipe because not only is it simple, it is vegan AND grain free: https://thebigmansworld.com/2017/02/25/5-ingredient-chocolate-chip-protein-muffins-low-carb-vegan-paleo/


3.) Make your own Popsicle. Combine the recommended amount of protein powder with your favorite milk or dairy free milk, fruit, spices, vanilla extract, etc.  Pour into a Popsicle mild and freeze.  The perfect treat to cool you off after a hard workout.

This recipe is simple and healthy:  https://www.theflavorbender.com/vanilla-and-chocolate-protein-popsicles/


4.) Stir a neutral flavored protein powder into your soup or sauce for dinner. The best way to do it is to ladle a small amount of the broth or sauce into a separate bowl and then whisk the broth and the protein powder vigorously until smooth.  Then add the mixture into the rest of the soup or sauce.

(No recipe needed!)


5.) Protein Pancakes are quick and easy and typically do not require any flour.

Our recipe for Blender Protein Pancakes can’t get any easier, or more delicious!

 

As you can see, there are a multitude of ways to include protein powder in your meals. As always, we believe that whole foods should take priority in your eating pattern, but protein powders can give typically low protein meals and snacks a boost. Just be sure to use a protein powder that doesn’t include any unwanted ingredients such as artificial sweeteners and/or dairy if you’re avoiding it.

 

 

 

 

 

 

 

 

 


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

 

Previ Culinary: Lentil & Walnut Salad

Lentils are a great source of protein and couldn’t be easier to make. This salad is full of texture and flavor that you don’t want to miss! Meatless Mondays will become much more fun with this salad. 

Lentil & Walnut Salad

Adapted from: Laura Ryle

Ingredients:

  • 1 cup lentils
  • 2 cups water
  • 1 bunch scallions, chopped
  • 1 bell pepper, diced
  • ½ cup cilantro, chopped
  • ½ cup walnuts, chipped
  • ½ tsp. dry mustard
  • 4-5 tbsp. red wine vinegar
  • 1/3 cup extra virgin olive oil

Directions:

  1. Cook lentils per package directions.
  2. While lentils simmer, prep veggies.
  3. In a small bowl, combine dry mustard with red wine vinegar.
  4. Mix a little at a time so dry mustard will blend completely.
  5. Combine lentils and all chopped ingredients.
  6. Pour red wine vinegar mixture and olive oil over salad and toss to mix.
  7. Season with salt and pepper to taste.
  8. Enjoy warm or cold.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

All Things Dates

Freshly picked selection:

Dates

Dates are one of the oldest fruits known to man.  They grow on giant date palms native to the Middle East but are now mostly harvested in California and Arizona, given that they thrive in hot and dry climates.  Dates are picked from the palm tree while they are still green and then ripened off of the tree.  While fresh, their sugar content is about 55% but during the ripening process their sugar content increases exponentially.

What to look for when purchasing:

Fresh dates are available from late summer to mid-fall, but you can always find them dried.  Look for dates that are smooth, shiny, and plump.  Avoid dates that are shriveled or have sugar crystals or mold on the skin.

How to store:

Fresh dates can be stored wrapped in plastic in the refrigerator for up to two weeks.  Dried dates can be stored at room temperature in an airtight container for up to 6 months or refrigerated up to one year.

Varieties:

The most common variety is the Medjool Date but there are other varieties such as Deglet Noor, and Barhi among many others.

Nutritional Benefit:

Recipes:

Dates are incredibly versatile.  They compliment sweet AND savory ingredients making them a jack of all trades in the fruit world.

Use dates to make your own cane sugar free and dairy free caramel sauce!

Date Caramel Sauce

This healthy vegetarian entree has a Middle Eastern flare that combines dates with whole wheat couscous and mouth watering spices.

Chickpea and Date Tagine

Use dates to be the glue AND sweetness in your own homemade energy balls!

No Bake Coconut Date Energy Bites

 

Our Chefs & Nutritionists Say:

“We use dates all the time when cooking, especially when making desserts.  They make a wonderful pie filling in combination with other ingredients and make the most delicious caramel sauce without adding any additional sugar!”

-Stefanie Gates, Chef, PreviMedica

References:

Herbst, Sharon Tyler. The New Food lover’s companion: comprehensive definitions of over 7200 food, wine, and culinary terms. 5rd ed. New York: Barron’s Educational Series, 2013. Print.

“13 Amazing Benefits of Dates.” Organic Facts, 18 Jan. 2018, www.organicfacts.net/health-benefits/fruit/health-benefits-of-dates.html.

Previ Culinary: Coconut Flour Blueberry Muffins

Need some ideas for baking with coconut flour? Here’s one! This recipe uses only coconut flour and loads of juicy blueberries. It is easy to throw together and everyone in your family will enjoy this for breakfast or even as a snack.

Coconut Flour Blueberry Muffins

(Adapted from: http://www.cheeseslave.com/coconut-flour-blueberry-muffins/)

Serves: 6

Ingredients: 

  • 3 pasture raised eggs
  • 2 tbsp. grass-fed butter
  • 2 tbsp. raw grass-fed milk or coconut milk
  • 2-3 tbsp. raw honey
  • 8 ounces organic fresh or frozen blueberries
  • ¼ tsp. sea salt
  • ¼ tsp. organic vanilla extract
  • ¼ c. coconut flour

Directions:

  1. Preheat your oven to 300 degrees
  2. Blend together eggs, butter, milk, coconut flour and thoroughly mix into batter until there are no lumps.
  3. Drain blueberries and dry with paper towels.
  4. Add to batter with a spoon.
  5. Pour batter into muffin cups.
  6. Bake at 400 degrees for 15 minutes.


Stefanie Gates, chef, is a regular contributor to our blog and a culinary advisor for PreviMedica. She enjoys developing recipes and creating cooking videos to share with our readers, as well as working one-on-one with our clients to teach them valuable cooking skills. You can learn more about her here.

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