Sweet Potato, Zucchini, and Spinach Hash with Fried Eggs

My culinary inspiration frequently comes from The Cooking Channel (By the way, if your current cable plan doesn't get this channel you should seriously look into upgrading...this channel is THAT worth it!).  Specifically, last night's recipe was inspired by Giada de Laurentis' Salami, Bacon, and Spinach Hash.  Of course my version didn't have salami or bacon in it.  Instead, my version was loaded with veggies, spiked with Southwestern flavors, and served alongside spicy salsa that will really get your sinuses to movin'!  With the added protein of a fried egg - or two - what else could I ask for on a cool (haha...who am I kidding?  I still live in Jacksonville, FL after all!) warm, fall evening in October?!

Sweet Potato, Zucchini, and Spinach Hash with Fried Eggs
Serves 2

2 small sweet potatoes, diced
1tsp salt
1/2 tsp pepper
2T EVOO, divided
1 purple onion, diced
2 small zucchini, diced
3C spinach, washed and patted dry
1/2tsp cumin
1/2tsp chili powder
1/4tsp cayenne pepper
zest of one lemon
4 eggs

Directions:

• Heat 1T of the oil in a large saucepan over medium high heat.
• Add the diced sweet potatoes, 1/2tsp salt, and 1/4tsp pepper, and cook for 15 minutes - or until tender.
• Remove the sweet potatoes from the saucepan.
• Add the remaining 1T of oil to the saucepan, and then toss in the onion, zucchini, spinach, cumin, chili powder, cayenne, and lemon zest.
• Cook for 5-7 minutes.
• Add the sweet potatoes back into the saucepan, and toss to incorporate.
• Create four mini-holes in each quadrant of the veggie mixture.
• Crack an egg into each hole.  Cover with a large top, and simmer until eggs are cooked to your desired consistency.
• Serve with salsa and a scattering of shredded cheddar cheese.

Bo and I both devoured our perfect bowl's full of the hash!  Interestingly, I had left out a package of ground turkey to defrost all day, thinking that Bo would want/need the added protein in the meal.  Instead, after he finished eating his entire plateful he realized that we totally forgot to brown the turkey and add it to his plate. I guess that just goes to show you that sometimes vegetarian meals really are both satisfying AND delicious.  SCORE!

Question of the Day:

What's your favorite recipe that you have cooked RECENTLY?  I would love to hear what you and your family are enjoying as summer transitions into fall.

Blessings,
Ally and Bo

Sweet Potato (Sort Of) Shepherd's Pie

It seems like forever since I have posted a recipe on the blog, and in some ways, it has been! 

Sidenote: Don't worry, I've still been cooking up a storm, and we've still been eating up a storm.  It's just that I've been cooking a lot of un-recipes...you know, roasted veggies, grains, and protein...nothing fancy.  Just a lot of easy meals that don't really warrant their own posts on the blog.

But today is the day that the recipe-drought comes to an end, and it's coming to an end with a BANG!  This recipe is the perfect way to welcome fall into your kitchen.  It's warm, high on comfort-food flavors, balanced in nutrition, and low in fat...seriously, what more could you ask for?!

Sweet Potato (Sort Of) Shepherd's Pie
Serves 4

For the Topping:
2 small sweet potatoes, peeled and diced
1/4C unsweetened almond milk
1T Smart Balance
1/4tsp cinnamon
1/4tsp nutmeg
1/8tsp salt

For the Filling:
1 1/2tsp vegetable oil
1 yellow onion, diced
2 carrots, peeled and diced
2 green bell peppers, diced
1tsp ground thyme
2tsp dried rosemary
1 1/4C vegetable broth
1 can cannellini beans, drained, rinsed, and patted dry
salt and pepper, to taste

For Garnish:
3oz. shredded cheddar cheese

Directions:

• Preheat the oven to 375 degrees.
• Boil water in a medium pot.  Once boiling, add the diced sweet potatoes.
• Boil for 10 minutes, or until tender.
• Meanwhile, heat the vegetable oil in a large skillet.  Once heated, add the onion, carrots, and bell pepper, and cook for five minutes.
• After five minutes, add the thyme, rosemary, vegetable broth, beans, salt, and pepper to the skillet.
• Simmer for ten minutes.
• Once the sweet potatoes are cooked, drain and place in a food processor.  Add the milk, Smart Balance, cinnamon, nutmeg, and salt.
• Process until smooth.  Set aside.
• Once the filling mixture has simmered for ten minutes, pour it into the bottom of a medium sized casserole dish.
• Spoon the sweet potato mixture on top, and spread it out until smooth.
• Bake for 20 minutes.
• Remove and add the shredded cheese on top.
• Bake for an additional 10 minutes.
• Cool for 5-10 minutes before eating.
• We ate our alongside a spinach salad, and it was the perfect vegetarian meal!

Bo took these pictures because I had to head over to yoga while the pie was in the oven.  They aren't the best pictures on the blog by any stretch of the imagination, but they'll have to do.  Honestly, I am just thankful that he remembered to take pictures AT ALL before devouring the shepherd's pie entirely!

(He did save me one piece...and yes, that means he ate 75% of the casserole all on his own!)

If you recreate this at home, don't be scared to play around with the filling ingredients.

For example, you could use leeks, turnips, broccoli, cauliflower, zucchini, squash, etc.

You name it - and you could probably use it in the filling.  

So, get creative.

Use WHATEVER you have on hand!

It will still be equally delicious.

Question of the Day:

Do you like shepherd's pie?  If not, how about pot pie?!

Blessings,
Ally and Bo

Beta-Caroteine and Protein-Packed Salad

Today, as I was walking on the treadmill and reading the latest Yoga Journal magazine (yes, I read while I walk...I find it very meditative and relaxing), I was struck with inspiration for tonight's dinner.  Specifically, something Lavinia Spalding said in her article "Salad Days" really got me thinking:

When dinnertime comes, salad is often overlooked as a main-course option - it's a nice sidekick, but seldom the star.

Well, not in the Behne household!  The star of tonight's dinner was 110% salad; but not just any salad, this salad was filled with beta-caroteine, fiber, healthy fats, and protein.

Protein, you say?

How does someone who doesn't eat meat get protein?

Why, lentil's of course! :)

Don't trust my nutrition knowledge?  Well, not to worry, the World's Healthiest Foods has my back!

Lentils are a very good source of cholesterol-lowering fiber..but this is far from all lentils have to offer.  Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein - all with virtually no fat.  The calorie cost of all this nutrition?  Just 230 calories for a while cup of cooked lentils! (Source)

This salad is packed with an abundance of vitamins, nutrients, and good-for-you flavor!  After eating a plate FULL of it, I was satisfied and full, but by no means overly stuffed.  Three hours later, I was still feeling energized!  Don't be shy about the herbs in this salad, they really take the flavors from moderate to delectable!  And just in case you aren't a fan of rosemary or dill, feel free to substitute them with coriander, oregano, or basil.

Before eating this salad, Bo was CERTAIN that he didn't like lentils.  When I told him what was in tonight's dinner salad, he said "Lentils?!!!"  But - and I promise you I'm not lying here - after the first bite he changed his tune!

Lentils may seem like the red-headed-freckled-step-child of vegetables, but honestly, what do you have to lose by giving them a fair try?!

Beta-Caroteine and Protein-Packed Salad
Serves 2-4 (two as an entree, four as a side dish)

1/2C lentils, washed
1C water
2 medium sweet potatoes, diced into bite-size pieces
4 medium carrots, diced into bite-size pieces
2C spinach, washed and patted dry
4T EVOO, divided
1/2T dried dill, divided in half
1tsp dried thyme, divided in half
1T dried rosemary, divided in half
1T lemonjuice
salt and pepper, to taste

Directions:

• Preheat the oven to 425 degrees.
• Place the lentils and water into a small saucepan.
• Once the lentils reach a low boil, reduce the heat and simmer for 15-20 minutes - or until tender.
• Meanwhile, toss the diced sweet potatoes and carrots with 2T EVOO, 1/4T dried dill, 1/2 tsp dried thyme, 1/2T dried rosemary, and salt and pepper to taste.
• Roast for 20 minutes.
• After the lentils, sweet potatoes, and carrots are cooked, toss them together in a large salad bowl.
• Cover the vegetables with aluminum foil, and refrigerate until they are cool.
• In a small jar or bowl, whisk together the lemonjuice, remaining oil, and a pinch of salt.
• Once the vegetables are cool, add the spinach, lemonjuice/oil mixture, and remaining herbs to the large salad bowl.
• Toss to incorporate, and refrigerate for an additional 30 to allow the flavors to meld together.
• Serve chilled.

Up next - Who knows?!  I recently realized that I get a little stressed out by this point in the post.  Although it is 100% self-imposed, I have started to feel some pressure to always have another post lined up, when the truth is, I frequently don't!  So, instead of telling you what I am going to write about next time, I have decided to live in the moment instead, and wait for something to strike me! :)

Question of the Day:

Is there a food that you KNOW is good for you, but you just can't bring yourself to try it?  Or have you tried it, and you just can't bring yourself to like it?!  If so, I would love to hear all about it in the "Comment" section directly below!

Blessings,
Ally and Bo

Baked Potato with Zucchini, Tahini, and Hemp Seed Cream

As I've mentioned before, I have a thing for potatoes.  In fact, I almost have a dozen recipes on my blog dedicated to the delicious root vegetable, including:

• Dill Potato and Pea Salad;
• Senora's Potatoes; and
• Fall's Sweet Potato Mash.

But today's recipe is a little different because it focuses on FILLING the potato with delicious yumminess that is both nutritious and delectable.  In fact, today's recipe includes a full serving of:

• vegetables;
• protein;
• carbohydrates; and
• healthy fatty acids.

What more could you want from a humble potato recipe?!

So what's all the hype about hemp?!  Well, come to find out it actually has a plethora of health benefits.  For instance (source for bullet points below):

• Hemp is a high protein seed that contains all nine of the essential amino acids.
• It has a balanced ratio of omega three and six fats.
• The protein content of the hemp seed is supposed to be very digestible (i.e. it does not cause bloating or gas).
• Hemp seed doesn't contain phytic acid (the anti-nutrient that prevents us from absorbing minerals).

To try out the little seed for myself, I recently bought a small jar's worth from the bulk bins at Whole Foods.  At first I wasn't quite sure how to use it; but once my wheels starting turning for this potato cream filling, I knew that hemp seeds would be the perfect, nutritional addition.

And man oh man was I right!

Baked Potato with Zucchini, Tahini, and Hemp Seed Cream
Serves 2

2 medium baked potatoes (or sweet potatoes)
salt, to season the potato skin
Smart Balance, for garnish
2 medium zucchini, cut into half-moons
2-3T tahini
2T hemp seeds
1/2 tsp salt
1/4 tsp pepper
~4T water

DON'T BE SCARED BY THE LENGTHY DIRECTIONS!

I just wanted to be as clear as possible for you.

Directions:

• Preheat your oven to 400 degrees.
• Poke several holes in your potatoes, lightly rub them with salt, wrap them in aluminum foil, and bake for 45 minutes (or until tender...every oven is different).
• Meanwhile, place the zucchini half-moons on an oiled baking sheet, and roast for 20 minutes.
• Remove the zucchini and place them immediately in your food processor.
• Add the tahini, hemp seeds, salt, and pepper to the food processor.
• Process on low for 30 seconds.
• Stop, and scrap down the sides.
• Process on low once again, but this time add the ~4T water while the processor is running.
• Process until smooth and creamy.
• Once the potatoes are finished baking, remove them from the oven.
• Spread a thin layer of butter (or in my case, Smart Balance) onto the potato.
• Finish by dolloping half of the Zucchini, Tahini, and Hemp Seed Cream onto each potato.
• Serve warm, alongside your protein of choice!

With the addition of the hemp seeds for protein and fatty acids, I ended up eating this potato and cream-filling all on its own for dinner.  Truth be told, I was simply too full to eat anything else; and miraculously, it kept me full for over SIX HOURS!

Playing with my camera's focus...

Sorry, I know today's post is a bit of overkill in the picture department, but I felt like I captured several good ones and I didn't want to waste them...hehehe. :)  This one (below) is one of my favorites!  I only wish that I would have been able to capture more of the color in the photos.  Contrary to what these pictures might make you think, the Zucchini, Tahini, and Hemp Seed Cream is actually a light green color (i.e. not cream/beige)!

Question of the Day:


What do you like to put on your baked potato?!  Are you a simple butter, salt, and pepper kind of person?! How about cheese, salsa, and scallions?  Or maybe you put something totally unique on your baked potato? 


Whatever it is, tell me all about it in the "Comment" section below!

Blessings,
Ally and Bo

Eggs...

Yes.  

I ate an egg.

Whoever you are, vegan or not, please don't judge me.

I have been eating eggs again for about two weeks, but I have hesitated to announce my decision on the blog for fear of a negative backlash from some of my vegan readers.

I hope all my fears are unfounded.

Why eggs?  You might ask...

Well, for me, I suppose it all comes down to what feels right in my heart of hearts.  My decision to become vegan was (or should I say "is" because I still eat vegan 95% of the time) based almost solely on my love of animals, my dislike of the way a number of animal products are produced, and my desire to play no role in that vicious cycle.

My beliefs on this topic have not changed at all.

So, how, you might ask, can I justify eating eggs while still holding these beliefs?

Personally, it all comes down to the source of the egg.  For instance, the eggs that I will eat are grown locally - here in Jacksonville - at a small farm that feeds their chickens only grass.  There are no roosters at this farm, and therefore the eggs are unfertilized.  As a result, the yolks of these eggs are almost orange, they stand high and proud once cracked, and the flavor is delicious!

Just in case you care, I don't eat eggs every day (Honestly, I don't think I need that much cholesterol in my diet!).  However, when I am craving them, or when they are called for in a recipe, I don't automatically subdue my craving or rush to the pantry for an egg substitute.  As for eating out, I still eat almost exclusively vegan because most restaurants do not serve eggs that are grass-fed and unfertilized (if you know of a restaurant in Jacksonville that meets that criteria, by all means, let me know right away!).

So that's it.  

That's my spill on eggs.

Whatever your personal belief on eggs - or any other food product for that matter - please know that my beliefs are my beliefs.  I would never seek to impose them on someone other than myself.

Most importantly, thank you for listening, understanding, and not judging.

Who knew sweet potatoes could be the perfect vehicle for a softly baked egg?!  By both capturing and absorbing the egg, the potato abounds in savory flavor and a delicate yet full-bodied texture.  Feel free to top this potato with your favorite salsa, guacamole, refried beans, or cheese; or serve this beauty atop a bed of spicy greens like arugula for a bright, summery bite!

Sweet Potato Egg Boats
Serves 2

2 small/medium sweet potatoes
2 eggs
2 tsp Smart Balance (or butter)
1/2 tsp salt
1/4 tsp pepper
1-2 T nutritional yeast (or cheese)

Directions:

• In a 400 degree oven, bake the sweet potatoes for 1 to 1 1/2 hours until soft to touch.
• Slice potatoes in half, scoop out a portion of the insides, and place the filling in a separate bowl.
• Carefully crack one egg per potato.  I chose to place the yolk in one side of the potato, and the majority of the white in the other side.
• Sprinkle with salt and pepper.
• Return to the oven and continue baking for 10-15 minutes until the egg is set to your desired consistency.
• Meanwhile, mash the potato filling, add in a pinch of salt, pepper, and butter, and stir in 1-2 nutritional yeast (or cheese).
• Once the egg is baked, top the potato with the butter and mashed potato filling, sprinkle with a small amount of nutritional yeast (or cheese), and serve immediately.

As you can see, I chose to serve our Sweet Potato Egg Boats alongside roasted asparagus and onions.  In my opinion, roasting really is the easiest and most delicious way to prepare vegetables.  For this side dish in particular, all I did was:

1. dice the onion and slice the asparagus into two inch pieces;
2. toss the vegetables with EVOO, salt, and pepper; and
3. roast for 20 minutes (flipping every 5-10 minutes).  

It really is as easy as 1, 2, 3!

Question of the Day:


Do you like eggs?  If so, do you prefer them scrambled, fried, over-easy, poached, hard-boiled, or hidden in recipes?!

Blessings,
Ally and Bo

Sweet (and Spicy) Potato & Roasted Broccoli and Onions with BBQ Sauce

Today, I feel like this:

So I am going to be drinking a lot of this:

And doing a lot of this:

But, before I get to my hot tea and my bed (okay, truthfully I am drinking my hot tea now, but anyway...), I have a couple of recipes that I am too excited to wait until tomorrow to share with you. 

When Bo ate this sweet potato last night for dinner, he ranked it a 9 out of 10!  He went on to say that it was "delightfully sweet with a subtle spiciness that work perfectly together."  I don't think I could improve on that description, so I will get right to the recipe!

Sweet (and Spicy) Potato
Serves 2

2 medium sweet potatoes
1 tsp salt, divided

Spicy Compound Butter
Serves 3-4

4 T Smart Balance, at room temperature
1/4 tsp red pepper flakes
pinch of garlic powder
pinch of onion powder
1/8 tsp pepper

Directions:

• Preheat oven to 400 degrees.
• Wash sweet potatoes thoroughly.
• Place sweet potatoes on separate sheets of aluminum foil, and sprinkle with 1/2 tsp salt each.
• Place the sweet potatoes in the oven for 1 1/4 - 1 1/2 hours until tender throughout.
• While the potato is baking, mix together the Smart Balance, red pepper flakes, garlic powder, onion powder, and pepper.
• Place the butter mixture on a sheet of saran wrap, roll into a log, and twist the edges of the saran wrap to secure.

• Put the compound butter in the refrigerator to solidify.
• When potatoes are tender to the touch, slice them in half, add 1-2 T of the spicy compound butter, and devour!

Alongside the Sweet (and Spicy) Potato I decided to roast some broccoli.  I know that many of you might have nightmares about the mushy broccoli from your childhood, but I assure you that this roasted broccoli is more closely related to your dreams!

Roasted Broccoli and Onions with BBQ Sauce
Serves 2

1 large broccoli head
1/2 large sweet onion
nonstick cooking spray
1 tsp salt
1/2 tsp pepper
Stubb's BBQ sauce (we have the Hickory Bourbon flavor)

Directions:

• Preheat oven to 400 degrees.
• Finely chop your broccoli and onion.
• Spray a large baking sheet with nonstick spray, and distribute the broccoli and onion evenly.

• Sprinkle the broccoli and onion with salt, pepper, and an additional light spraying of nonstick spray.
• Roast for 20-25 minutes until lightly browned.
• Drizzle with BBQ sauce, and serve immediately.

Sweet. Spicy. Saucy. Satifying. 

What else can I say about last night's dinner?!  Seriously, if you don't like sweet potatoes or broccoli give these recipes a try.  The flavor combinations are awesome!  They are sure to make your taste buds sing. :)

Question of the Day:

When your throat is sore and you feel cruddy, what are your no fail, get-well-quick methods?

Blessings,
Ally and Bo

Fall's Sweet Potato Mash

Something about sweet potatoes makes me warm and fuzzy inside.

Maybe it is the root vegetable's ability to adapt to whatever seasonings I pair it with: savory with butter, salt, and pepper (insert lipsmacking here); sweet with brown sugar, marshmallows, and/or pecans (yummmmm).

Maybe I admire the sweet potatoes humble beginnings: born and raised deep in the earth; dented and dirty when it is surfaces. 

Or maybe, it is all the memories that I have of sweet potato casserole and sweet potato pie over Thanksgiving.

Regardless, for me, sweet potatoes are one of the ultimate comfort foods.  So, while scavengering around my refrigerator yesterday afternoon, you can imagine my pleasant surprise when I saw two, large sweet potatoes sitting in the bottom of my vegetable drawer.  I wanted to do something especially yummy with these babies, a little on the sweet side, but not crossing over the tastebud-border to dessert.  Just sweet enough to compliment the hint of fall that is just starting to arrive here in Corpus Christi (yes, we are a little behind the rest of the country down here.  Long-time residents assure me that high 80's and 90's will be a thing of the past by Halloween - fingers crossed!).

Fall's Sweet Potato Mash
Serves 2

2 large sweet potatoes (peeled and diced)
1/2 C unsweetened almond milk (or other milk of your choice)
1-2 T coconut oil
1 1/2 tsp pumpkin pie spice
1 medium red apple (diced or shredded)
unsweetened, shredded coconut (garnish)
cinnamon (garnish)
pecan pieces (garnish, I used mixed nutes because they were what I had on-hand)
maple syrup (garnish)

Directions:

1.  Boil your peeled and diced sweet potatoes until tender.
2.  Drain potatoes, and then add into a large mixing bowl (or Kitchenaid bowl).
3.  Add milk, oil, and pumpkin pie spice.
4.  Mix with hand-held (or standing) mixer until smooth.
5.  Garnish with 1/2 an apple, coconut, cinnamon, nuts, and a drizzle of maple syrup.
6.  Lick your plate and wish you had more!

As I would say, this was seriously YUMM-O.  And you can ask Bo, I save this distinction for only the yummiest of foods!

What's even better about this dish is the nutritional value:

• one sweet potato meets approximately 90% of our bodies daily need for vitamin A;
• in order to properly absorb the beta-carotene in sweet potatoes, it is important to consume them with healthy fats - thus the coconut oil in my recipe; and
• by boiling (or steaming) the sweet potatoes:
• we make certain nuritional benefits of the sweet potato easier to absorb in the body; and
• we limit the sweet potato's effect on the blood sugar level.

Sounds like this recipe is good for the soul AND the body!  So, what are you waiting for?  Go scavenging in your refrigerator and see if you have a couple of humble sweet potatoes lying around...

Tomorrow - a post all about coloring!!!

Question of the Day:

Do you prefer your sweet potatoes savory or sweet? 

Blessings,
Ally and Bo

All About Avocados

Let's get this blog started off on the right foot!  Or is it the left foot?  Nevermind... :)

How about some yummy recipes?  Even better, how about a couple of recipes utilizing the perfectly ripe avocados sitting in your fruit basket?  Yeah yeah - I hear you dad - I know you don't like avocado.  But, for all the rest of you avocado-loving people out there, I have a couple of bright ideas for you!

First, homemade hummus.  If you have never made your own hummus you don't know what you are missing!  First, it is exponentially cheaper than buying prepared hummus in the store (my can of beans was on sale for $.88 and I was able to make 8-10 servings at 2T each).  Second, the sky is the limit when it comes to creative flavors!  So, get your apron on and get processing...

Avocado Hummus - adapted from here

1 can of great northern beans (drained but not rinsed)
2 heaping tsp of minced garlic
1/4 C tahini
1/2 tsp kosher salt
1/4 tsp pepper
1/4 scant C limejuice
1 avocado
2 large handfuls of spinach

Just put all of the ingredients into your food processor and let it run for approximately two minutes.  It will appear to be mixed after about thirty seconds, but the longer you let the processor do its job the creamier your hummus will get.  So let it rip...or should I say whirl?

I use great northern beans instead of chickpeas for my homemade hummus.  Maybe it is my food processor, but I can't seem to achieve the same creaminess with garbanzo beans.  I have also found that canned garbanzos can have quite a strong taste.  Whereas great northerns seem to adapt to whatever the flavor-of-the-day may be.  :)

Just look how pretty and green!

After making my healthy-green hummus I realized I still had one avocado that HAD TO be used today.  One more day and this beautiful baby would have been past its prime!  So, what to do?  Well, into the pantry I went, and lo-and-behold I found another can of beans, black beans to be exact (are you noticing a theme here?).  So, my mind starting working.

Hmmm....avocado - check.  Black beans - check.  1/4 of a red onion in the refrigerator - check.  I smell Mexican flavors!  So here is what I came up with:

Use-It-Up Mexican Salad

1 can black beans (drained and rinsed)
2-3 T lime juice
1/4 C parsley, minced (cilantro would be even better!)
1/4 red onion, chopped finely
1/4 T EVOO
3/4 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp pepper
dash of cayenne
1 avocado, chopped in small cubes

Putting it all together is very simple. 

1.  After you drain and rinse the black beans, add them to a medium bowl. 
2.  Chop and add the parsley, red onion, and avocado.
3.  Add the seasonings.
4.  Stir and chill for 30 minutes or up to three hours.
5.  Serve on its own, as a tortilla filling, or with chips.

These two recipes have ensured that I'm getting all my healthy fats for the next couple of days.  Not only that, they taste fantastic!

Tomorrow - a recipe with sweet potatoes and pumpkin pie spice...are you salivating yet?!

Question of the Day:

What do you do with your perfectly ripe avocados?

Blessings,
Ally and Bo