Tag: Mediterranean Diet
Mandarin Orange Yogurt Pops
I always forget about popsicles. They’re such a simple, versatile snack that’s just about fail-safe, and I have what is officially known as a “crap-ton” of popsicle molds sitting in one of my kitchen cabinets. But somehow, the idea of making popsicles rarely springs to mind.
Until, that is, I go swimming. When you’re by the pool on a hot day, doing the summer dance of in-for-a-dip, out-for-some-sun, don’t popsicles just sound like the perfect treat? They sure do to me! So the other day, when the kids and I were enjoying an afternoon by the pool, a craving for popsicles came on full force.
These creamy Mandarin Orange Yogurt Pops were just the thing, both for me the crew of my own kids and neighbor kids tromping through my house until school starts next week. Of course, if you’ve ever made popsicles, you probably realize that any mix of fruit, juice, and/or yogurt will pretty much work, so think of these as more “popsicle inspiration” and less “popsicle recipe.” The mandarin oranges here could easily be replaced by any frozen fruit, and the yogurt with honey could be flavored yogurt. (There’s a reason why even kids can make these frozen treats.)
What’s your favorite version?
Mandarin Orange Yogurt Pops
Creamy frozen pops with bursts of juicy mandarin orange!
Prep Time5 mins
Total Time7 mins
Servings: 8 popsicles (depending on mold size)
Ingredients
- 2 c. plain Greek yogurt
- 1/4 c. honey
- 5 drops orange extract (optional)
- 1 15-oz. can mandarin oranges
Instructions
- In a mixing bowl, stir together yogurt, honey, and orange extract (if using). Drain about half the liquid from the mandarin oranges, then stir oranges and remaining liquid into yogurt mixture.
- Carefully spoon into popsicle molds. Freeze 2 hours or until firm.
Notes
A Love Letter to Food Original Recipe.
Spaghetti with Tuna, Basil, and Lemon
Quick nutrition question: what do you know about omega-3 fatty acids? My guess is there are a few bits of info that probably come to mind when you think of omega-3s:
- they’re found in fish, walnuts, certain oils, and other foods
- alternatively, you can take them in pills that are pretty pricey and can tend to give you fishy burps
- they’re somehow supposed to be good for you, despite how unappealing the term “fatty acid” may sound
But have you ever wondered what exactly they are and why they’re good for you?
Omega-3 fatty acids are a type of polyunsaturated fat. They are referred to as “unsaturated” because of their chemistry: the carbon in the fat is not “saturated” with hydrogen molecules surrounding it (as in, it contains less than the maximum number of bonds possible–when the maximum number of bonds are attached, it becomes “saturated”). Also, fun fact: like other unsaturated fats, omega-3 is liquid at room temperature, so if you could buy it in pure form at the store, you’d find it alongside the oils. Fill the carbons up with those hydrogen bonds, though, and you’ll get solid-at-room-temperature saturated fat, as in butter.
The reason these particular fats have the name “omega-3” is also chemistry-related. There is a double bond between carbon and hydrogen on the carbon molecule third from the end (called the “omega”–you know, like “the Alpha and the Omega,” i.e. “the beginning and the end”) of the chemical chain. So, if it helps you, think of omega-3s as the “third from the end” fats. I do!
So, what are these fatty acids supposed to do for us, and why should we care? Evidence-based research shows that omega-3s help reduce inflammation in the body–always good for protecting our hearts from heart attacks and our brains from strokes, among other benefits–and may also lower blood pressure and triglycerides. Some studies have also shown them to have a cumulative positive effect on cognition.
For my part, I’d rather get my omega-3s through tasty foods than through pills (though there’s certainly nothing wrong with taking them in pill form). The Dietary Guidelines for Americans 2015-2020 recommend eating 8 oz. of fatty fish each week, which breaks down to about two servings. And I’ve got a recipe for one for you right here.
This Mediterranean-inspired Spaghetti with Tuna, Basil, and Lemon is a delicious source of those all-important 3s, as it’s packed not only with tuna, but a good dose of olive oil. And, like any other meal, this one is a sum of multiple nutrition parts, which includes whole grains in the spaghetti, immunity-boosting raw garlic, and a respectable chunk of calcium in the form of Parmesan cheese. Not only that, but it’s a super easy, flavorful dinner that can be thrown together in 30 minutes or less with inexpensive ingredients.
I’d say that’s a good deal for your heart, your brain, your stomach, and your wallet!
Spaghetti with Tuna, Basil, and Lemon
An easy Mediterranean-inspired pasta packed with omega-3s and bright flavors.
Servings: 6
Ingredients
- 12 oz. whole wheat spaghetti
- 1/3 c. olive oil
- zest of 1 lemon
- 3 large garlic cloves, minced
- 1/2 c. Parmesan cheese, grated, shredded, or shaved
- 2 6-oz. cans albacore tuna
- 1/3 c. basil leaves, torn into strips
Instructions
- Cook the spaghetti according to package directions. In a large bowl, toss with olive oil, lemon zest, minced garlic, Parmesan, tuna, and basil. Serve immediately.
Notes
A Love Letter to Food Original Recipe.
3-Ingredient Mango Frozen Yogurt
I’m gonna come right out and say that Disneyland is missing a major opportunity.
Anyone who has been to Adventureland knows that you absolutely cannot have a complete Disney experience there without enjoying some Dole Pineapple Whip. You know, from the thatched-roof stand next to the Tiki Room where the line always stretches back to the I-10 (or at least to Sleeping Beauty’s Castle). I enjoy Dole Whip, with its cool, creamy texture and tropical sweetness, but I’m not quite as fanatical about it as some people I know. People go NUTS for this stuff.
So when I say Disneyland is missing an opportunity, here’s what I mean: there are other tropical fruits they haven’t experimented with that can be made into whips. Like mango! In this foodie’s humble opinion, this mango frozen yogurt (aka Mango Whip) is at least as tasty as the pineapple version served in Adventureland. It’s a zippy fresh fruit treat that, with only three ingredients, is ridiculously easy to make and surprisingly low in added sugar. If Disneyland tapped into this, the tiki stand could have lines that stretch all the way to the Pacific! Wouldn’t THAT be fun?
Or, instead, you could just make it at home.
Frozen mango + yogurt + powdered sugar + a blender, and in 5 minutes you’ve got the definition of refreshment in a bowl. So who needs Disneyland? (Ok, I do. I need Disneyland. When can we go back again???)
3-Ingredient Mango Frozen Yogurt
A refreshing mango frozen yogurt with minimal added sugar.
Servings: 4 (generously)
Ingredients
- 4 1/2 c. frozen mango
- 1 1/2 c. plain yogurt (I used Greek)
- 1/3 c. powdered sugar
Instructions
- Place all ingredients in a blender or the bowl of a food processor and blend/process until smooth. Serve immediately.
Notes
Adapted from Eating Well.
White Bean Hummus
We need to talk about beans. If I’ve never mentioned it before, allow me to say right now, standing tall with my hand over my heart, that I believe beans may be the perfect food. I say this not only because it will earn me points with other nutrition professionals (though they are pretty unanimously also in love with beans, as far as I’ve seen), but because beans are…
– High in fiber
– Low in fat
– Plant-based protein
– High in iron
– Gluten-free (for those who need it)
– Super versatile
And, if you ask me, they taste pretty darn good, too. So I generally try to include them in my diet on a frequent basis. Casseroles, soups, tacos, salads, and even certain pasta dishes are great food items to drop some beans into. And I do mean that literally, not euphemistically.
Lately I’ve been on a homemade hummus kick, but since I balk at buying any actual tahini (have you ever bought tahini? You have to buy like gallon at a time and it’s hella expensive!) I’ve been experimenting with recipes that don’t call for it, like this garlicky version with plenty of my dear wonderfood, beans! With two full cans of cannellini or Great Northern beans, this recipe makes a big batch, perfect for sneaking off into a closet with the bowl clutched to your bosom so no one else can eat it. I mean, for parties. PARTIES is what I meant to say.
Seriously, though, this white bean hummus is my new favorite snack/appetizer/side. Even though I’ve scoffed in the past about how hummus and pita chips is everyone’s go-to, last-minute, classier-than-chips potluck contribution, the deliciousness of this version kicks it up into “bring this any time” territory. Mild white beans mixed with punchy garlic, lemon juice, cumin, pepper, and parsley creates the perfect edible yin and yang.
And finally, because beans didn’t have their own theme song, here is Brak from the ’90s Cartoon Network show Space Ghost to sing you a very special tune about them:
White Bean Hummus
Mild white beans mixed with punchy garlic, lemon juice, cumin, pepper, and parsley make for a uniquely delicious hummus!
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Servings: 8
Ingredients
- 2 Tbsp. minced garlic
- 1/2 c. olive oil
- 2 15-oz. cans Great Northern or cannellini beans, rinsed and drained
- 1/4 c. fresh lemon juice
- 1 tsp. ground cumin
- 2 Tbsp. chopped fresh parsley (or 2 tsp. dried)
- 1 1/2 tsp. salt
- 1 tsp. white or black pepper
- pinch cayenne pepper
Instructions
- In a small saucepan, cook garlic in olive oil over medium heat until garlic begins to brown. Remove from heat. With a slotted spoon, scoop garlic into the bowl of a food processor.
- To the food processor bowl, add drained beans, lemon juice, cumin, parsley, salt, pepper, and cayenne. Process until smooth.
- Carefully pour in reserved olive oil while the machine is running and process until well incorporated.
- Serve immediately or store refrigerated in an airtight container. Enjoy with pita chips or fresh veggies!
Notes
Adapted from Bush's Beans.
Oranges with Vanilla Syrup
January in Phoenix brings many things: the Phoenix Open, the famous Barrett Jackson car auction, citrus fruits up the wazoo, and of course, snowbirds…
But let’s get back to the citrus (because it’s not even February and I’ve already had enough of snowbirds).
As I always say, whenever this time of year comes around, Arizonans will do almost anything to offload their overabundant citrus fruits. Neighbors don’t want them, schools have had enough of them, and the food banks refuse them, because even the poor and needy will balk at lemons, oranges, and grapefruit breakfast, lunch, and dinner after awhile. We get to the point where we start looking around for a Citrus Drop-off Safe Haven, like they do for babies.
So yesterday when the guy who takes care of our lawn all too eagerly handed me a shopping bag brimming with oranges, I knew I’d have to form a plan. Thankfully, the stars aligned and a way to use up my newly acquired citrus gift presented itself almost immediately: our church’s annual picnic. With my “G” last name, the church bulletin assigned me and the other A-L’s to bring a side dish to go along with the hot dog lunch being served at the picnic. I *could* have been a lame-o and simply dropped off the Little Orphan Oranges on the buffet table in the hopes that the good people of the church would find them all their forever families, but I decided to be a bit more responsible and make them into an actual side dish.
This fresh and different stacked orange salad is the result. Sprinkled with almonds and coconut and drizzled with a sweet vanilla syrup, it’s a hybrid side dish/snack/dessert that disappeared fast from the sea of chips and same ol’ veggie trays at the church picnic. And since it came together quickly, easily, and attractively with minimal ingredients, I know I’ll make it again–especially when I have oranges to use up.
Oranges with Vanilla Syrup
A fresh and easy orange side dish for brunch or lunch.
Prep Time20 mins
Total Time20 mins
Servings: 6
Ingredients
- 7 medium oranges, peeled
- 1/2 c. white sugar
- 1/2 c. water
- 1 tsp. vanilla extract
- 1/4 c. slivered almonds
- 1/4 c. shredded unsweetened coconut
Instructions
- Slice peeled oranges into equal pieces and arrange on a platter.
- In a small saucepan, bring sugar, water, and vanilla extract to a boil over medium-low, stirring constantly. Simmer 5 minutes, then let cool.
- Sprinkle orange slices with almonds and coconut, then drizzle with the cooled syrup. (If you have extra syrup, save for another use--I'm sure it would taste great in coffee!)