A Vegetarian Recipe for Black Bean Sliders with a Sweet Surprise Inside

I’ve been devouring the new book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School by dietitians Jill Castle and Maryann Jacobsen, and decided to cook up their recipe for Black Bean Sliders. My daughter, Leah, has been experimenting with being vegetarian—that’s a new decision, so the sliders looked like a great idea. I loved them. My husband, Don, loved them. Carolyn, who’s home from college, loved them. As for Leah. Well, let’s just say that when I presented them she asked “Is there pumpkin, squash, or sweet potato in these?” And when I answered, “Yes, sweet potato,” she wouldn’t take a bite. Isn’t it nice to know that even a Meal Makeover Mom can have a sometimes-picky eater?!

Black Bean Sliders via MealMakeoverMoms.com/kitchen #vegetarian

This recipe is so easy. Made with black beans, mashed sweet potato, shredded cheese, and cumin they come together in under 30 minutes. The sweet potato flavor is pretty mild, so I think if Leah had tried the sliders, she would have liked them. Oh well …

Black Bean Sliders

Makes 5 Servings

This recipe is adapted slightly from the Black Bean Sliders in Fearless Feeding. I served the patties on slider buns and topped them with cilantro and thin slices of red onion and tomato. Avocado slices would also be awesome. The sweet potato gives a subtle sweetness to the sliders and provides a full day’s worth of immune-boosting vitamin A. The next time I make the bean sliders (and yes, there will be a next time!), I will probably saute them in a nonstick skillet with some evoo to add a little more crispiness.

  • One 15-ounce can black beans, drained and rinsed
  • 1 tablespoon extra virgin olive oil, divided
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1 large egg
  • 1/3 cup plain bread crumbs
  • 1 medium sweet potato, cooked and mashed (without skin)
  • 1/2 cup shredded reduced-fat Mexican blend or Cheddar cheese

1. Preheat the oven to 350°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.

2. Place the beans, 2 teaspoons of the olive oil, cumin, garlic powder, and chili powder in the bowl of a food processor and pulse until combined (do not puree). Add the egg, bread crumbs, sweet potato, and cheese and pulse until combined.

3. Form the mixture into small patties (about 3 inches in diameter) and place on the prepared baking sheet. Brush the tops with the remaining oil and bake until golden brown, about 15 minutes. Flip the patties after 10 minutes for even cooking.

Nutrition Information per Serving (2 sliders without the buns): 170 calories, 6g fat (2g saturated), 310mg sodium, 22g carbohydrate, 5g fiber, 9g protein, 100% vitamin A, 10% vitamin C, 15% calcium, 10% iron

Print Recipe

For more Fearless Feeding recipes, check out their Mexican Lasagna and Greek Chopped Salad.

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Comment | Filed Under Beans, PickyEaters, Vegetables, Vegetarian 

A Vegetarian Recipe for Cauliflower Farro Salad: Guest Post From Our Intern, Caroline

Hi everyone: I am Caroline Lavery, a graduate student at Boston University. This past semester, I worked with The Meal Makeover Moms as an intern. Every week I took time out of my hectic studying schedule to help The Moms with research for their radio podcast, cook up healthy, great tasting recipes, and I even set up their Google Plus page! Liz and Janice taught me so much including one important point I will never forget in my future career as a registered dietitian: Food is like fashion. It needs to be stylish, practical, and make you feel great or you it won’t make it to the register.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen

Cauliflower is one of my favorite veggies and apparently, I’m not the only one who loves it. It’s actually considered pretty trendy these days making its way into stir fries, mashes, and gluten free crusts. This cancer-fighting cruciferous vegetable is low in calories—just 25 per cup—and it’s packed with antioxidants and nutrients such as vitamin C and potassium.

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

The Moms challenged me to come up with a new recipe for Meal Makeover Moms’ Kitchen. After a quick brainstorm, I decided to create a new family-friendly dish using cauliflower. Here I am helping Janice style the food and take a photo!

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

 Cauliflower is the star of my crunchy, super flavorful salad with some scrumptious supporting ingredients including pecans, dried cranberries, farro (a nutritious ancient whole grain), and an orange to name a few. Serve my citrus-y side dish at your next cookout or party or make it a main meal with a bed of salad greens as the base.

Cauliflower Farro Salad

Makes 4 Servings

If you’re cooking for a crowd, you can easily double this recipe. It’s also versatile; you can swap out the pecans for walnuts, the dried cranberries for chopped dried apricots, and the farro with quinoa.

  • 1/2 head of cauliflower, cut into 1-inch bite-size pieces
  • 1 medium carrot, peeled and cut into 1/4-inch dice
  • 1/2 cup farro, cooked according to package directions (I used the 10-minute farro from Trader Joe’s), cooled
  • 1/3 cup lightly toasted pecan pieces
  • 1/3 cup dried cranberries
  • 1/4 English cucumber, peeled, seeded, and cut into 1/4-inch dice
  • 2 tablespoons roughly chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh orange juice
  • 1 tablespoon orange zest
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper

1. Fill a medium saucepan about 2/3 full with water and bring to a rapid boil. While the water is heating, prepare a large mixing bowl with ice water and set aside. Place the cauliflower and carrots into the boiling water and cook until the desired texture is achieved (I like crisp but slightly tender), 1 to 2 minutes. Immediately drain the cauliflower in a colander and transfer to the ice water bath. (You can also drain and run under cold water.) Drain the cauliflower when cool and place in a large bowl.

2. Add the farro, pecans, dried cranberries, cucumber, and parsley and stir to combine.

3. Place the olive oil, orange juice, orange zest, balsamic vinegar, salt, and pepper in a bowl and whisk until well combined. Stir into the cauliflower mixture until all the vegetables are coated with the dressing. Season with additional salt and pepper to taste.

Nutrition Information per Serving (1 cup):  260 calories, 14g fat (1.5g saturated), 105mg sodium, 32g carbohydrate, 5g fiber, 5g protein, 60% vitamin A, 70% vitamin C

Print Recipe

Cauliflower Farro Salad via MealMakeoverMoms.com/kitchen #vegetarian

I’m not a vegan, but if I was this would be the perfect recipe; I might even toss in a cup of chickpeas for extra protein.

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Comment | Filed Under Grains, Sides, Vegetables, Vegetarian 

A Recipe for Greek Chopped Salad, Tips for Feeding Kids from High Chair to High School … And a Giveaway of the New Book, Fearless Feeding (Podcast #218)

There is no shortage of new cookbooks on the market, but most don’t address the dos and don’ts of feeding kids a healthy diet. According to Jill Castle, mother of four and a dietitian who writes the blog Just the Right Byte, “Raising children to be healthy eaters is an 18-year process.” (We couldn’t agree more!) So together with Maryann Jacobsen—who founded another popular nutrition blog called Raise Healthy Eaters—she’s cooked up the new book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School. In our humble opinions, this book is the definitive guide on feeding kids. We’re thrilled because Jill joins us on this week’s Cooking with the Moms podcast to share insight into mealtime challenges for moms as well as tip upon tip for success at the table. Tune in for invaluable advice and for two recipes from the book: a vegetarian-style Mexican Lasagna and Greek Chopped Salad (see below). We’re also giving away a copy of Fearless Feeding, so read on for details.

The cool thing about this chopped salad recipe is that you can tweak it to meet your family’s food preferences. Don’t like olives? Leave ‘em out or substitute with something you do like. Carrots perhaps? Also, instead of tossing, you can serve “dinner bar” style where you present each ingredient separately and then let family members build their own individual salads as they go.

ChoppedSalad4

Wondering why your ravenous toddler just decided to become “picky?” Fearful all those preschool birthday party cupcakes will sabotage all your good nutrition efforts? Curious how much calcium your teenage son or daughter needs? Or wondering if serving meals family style versus plating everyone’s meal will entice your kids to finally “just take a bite?” Fearless Feeding addresses those questions … and MANY more!

To bring joy back to the family dinner table, Jill and Maryann outline what they call their Fearless Feeding Strategy. That strategy goes as follows:
> Fundamental 1: WHAT to Feed Your Child
> Fundamental 2: HOW to Feed Your Child
> Fundamental 3: WHY Your Child Behaves That Way
> Putting It All Together

Who wouldn’t want that advice??!!

dinnerbar

Setting out a family dinner bar can motivate finicky eaters to try new foods. And let’s face it: Everyone has different tastes, so by serving the components of a meal separately, everyone can create their own meals with the ingredients they like best. Jill suggests serving everything from salads like this one to tacos and Pasta Primavera as a dinner bar versus plating individual portions.

Greek Chopped Salad

Makes 8 Servings

This Fearless Feeding salad is perfect for teens. It can be served as a side dish or a stand-alone meal. Add a second can of tuna for more protein, and toss in some toasted nuts if your taste buds crave more crunch.

  • 1 head romaine lettuce, washed and chopped into bite-size pieces
  • 1 red bell pepper, diced
  • 1 cucumber, peeled, halved, seeded, and chopped
  • 1 cup kalamata olives, pitted
  • One 15-ounce can cannellini beans, drained and rinsed
  • One 5-ounce can tuna (we used Bumblebee Omega-3 Albacore Tuna)
  • 1/2 cup crumbled feta cheese
  • 1 medium tomato, seeded and chopped
  • 2 tablespoons fresh dill, chopped
  • 1/4 cup lemon juice (from 1 to 2 lemons)
  • 1/4 cup extra virgin olive oil
  • 2 small cloves garlic, minced (1 teaspoon)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon black pepper

1. In a large, wide, and shallow bowl, layer the lettuce, bell pepper, cucumber, olives, beans, tuna, feta, tomato, and dill.

2. In a large measuring cup or jar, combine the lemon juice, oil, garlic, oregano, and black pepper. Whisk the dressing together until it emulsifies (thickens). When you are ready to serve, toss the salad with the dressing or drizzle over individual servings at the table.

Nutrition Information per Serving:  240 calories, 16g fat (3g saturated, 0.3g omega-3), 340mg sodium, 15g carbohydrate, 5g fiber, 10g protein, 150% vitamin A, 60% vitamin C, 10% calcium, 10% iron

Print Recipe

9781118308592_Castle.inddGIVEAWAY NEWS: Thanks to Jill and Maryann, one lucky winner will receive their very own copy of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School.

TO ENTER: Leave a comment here or on Facebook and tell us about your best tip for getting your kids to eat a varied and nutritious diet. If you have a picky eater at home, we’re especially eager to hear your in-the-trenches advice!

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.
> Share the giveaway news with your Facebook fans and friends with a link back to the post.
> Follow us on Pinterest.
> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Please be sure to leave us a new comment every time you do something extra, and GOOD LUCK. The giveaway ends on May 22nd at noon, and as always we’ll use Random.org to pick our winner. Good luck!

Other nutrition bloggers who wrote about Fearless Feeding:

Mom’s Kitchen Handbook — Fearless Feeding: The Book Every Parent Needs
Tribeca Nutrition — Fearless Feeding Review and Giveaway
Elisa Zied — How to Fearlessly Feed Your Teen
Nutritioulicious — Fearless Feeding: The Definitive Guide to Feeding Children

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42 Comments | Filed Under Beans, Dinner, Giveaways, Lunch, PickyEaters, Podcast, Seafood, Sides, Vegetables 

A Cinco de Mayo Recipe for Vegetarian Mexican Lasagna … And a Sneak Peek of the New Book, Fearless Feeding

When I asked a few friends the significance of Cinco de Mayo, their universal answer was Mexico’s Independence Day, which is like our Fourth of July. Well, they were all incorrect (and I actually thought my friends were relatively smart)! Mexico’s Independence Day is celebrated on September 16th. Cinco de Mayo actually commemorates the Mexican army’s unlikely victory over French troops at the Battle of Puebla on May 5, 1862. It is not a national holiday and is celebrated mostly in the state of Puebla, Mexico where it is called El Dia de la Batalla de Puebla (The Day of the Battle of Puebla). In the U.S., it has evolved into a celebration of Mexican heritage and pride, and for some, an excuse to eat chips and guacamole and drink margaritas!

Mexican Lasagna

I was flipping through a new book Liz and I received called Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (Jossey-Bass, 2013) by dietitian colleagues, Jill Castle and Maryann Jacobsen, and saw a recipe for Mexican Lasagna that I thought would be perfect for Cinco de Mayo. So I invited my parents to join us for dinner and gave it a try.

CInco de Mayo

Mom and Dad were good sports and tried one of Don’s margaritas and Leah helped make the lasagna by slicing the green onions and chopping the mushrooms. Her parakeet ‘Jazzy’ kept a watchful eye! One of the tips in Fearless Feeding is to get teens into the kitchen cooking so they can learn and master some basic culinary skills … and that’s exactly what my daughter, Leah did tonight :)

MexicanLasagna

I made a couple of modifications to the recipe since Leah doesn’t like corn and is currently experimenting with a vegetarian diet; I substituted sauteed mushrooms for the corn and meat-free grounds for the ground chicken.

Ingredients for Mexican Lasagna

Mexican Lasagna 

Makes 10 servings

This is the vegetarian version of Mexican Lasagna from Fearless Feeding, but you could certainly make it with ground chicken or turkey and use corn in place of or in addition to the mushrooms. I served the lasagna topped with chopped avocado that I tossed with the juice of a lime, a bit of extra virgin olive oil, and a handful of chopped cilantro. For good measure, I added a spoonful of light sour cream.

  • 2 teaspoons extra virgin olive oil
  • 1/2 red onion, chopped fine
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • One 8-ounce package sliced mushrooms, roughly chopped
  • One 12-ounce package veggie protein crumbles
  • One 15-ounce can black beans, drained and rinsed
  • 1 cup salsa
  • Six 8-inch flour tortillas
  • 2 cups shredded reduced fat Mexican cheese
  • 3 green onions, thinly sliced

1. Preheat the oven to 350° F.

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, cumin, and chili powder and cook, stirring frequently about 5 minutes. Add the mushrooms and cook until the mushrooms are softened, about another 5 minutes. Stir in the veggie crumbles, black beans, and salsa and heat through.

3. Coat the bottom of a 9 x 13-inch casserole pan with nonstick cooking spray. Cut the tortillas in half and layer 6 halves on the bottom of the pan, covering completely. Add half of the filling on top of the tortillas. Top with half of the shredded cheese (1 cup). Layer the remaining 6 tortilla halves. Top with the remaining filling. Cover with 1 cup shredded cheese and sprinkle the sliced green onions on top. Bake for 25 to 30 minutes or until the lasagna is heated through and the cheese is melted.

Nutrition Information per Serving: 240 calories, 7g fat (3g saturated), 710mg sodium, 29g carbohydrate, 5g fiber, 19g protein, 25% calcium, 15% iron

Print Recipe

Stay tuned for an interview with Jill Castle, co-author of Fearless Feeding, on this week’s Cooking with the Moms podcast.

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2 Comments | Filed Under Beans, Dinner, Holidays, New, PickyEaters, Vegetables, Vegetarian 

Do-It-Yourself Taco Seasoning Mix and a Recipe for Beef & Bean Taco Bundles

Whether you’re an avid do-it-yourselfer or simply looking for an easy way to clear excess packaging and yucky, fake-o ingredients from your diet, you’re going to love this homemade recipe for Do-It-Yourself Taco Seasoning Mix. Our virtual friend and fellow dietitian, Melanie Zook from Fresh Start Nutrition, created the recipe and shares it on her blog with other DIY treats and tricks … and now she’s sharing it with all of us.

Melanie will be joining us on this week’s Cooking with the Moms podcast, but as a teaser, we decided to feature her taco seasoning recipe today along with a new creation from our kitchen for adorable and super kid-friendly Beef & Bean Taco Bundles.

DIYTacoSeasoningMix

Do-It-Yourself Taco Seasoning Mix

Makes About 7 Tablespoons

Why turn to salty packaged taco seasoning mixes (one packet can have upwards of 2,000 milligrams of sodium) when you can easily make your own taco seasoning from scratch? Everyday spices come together quickly for this naturally flavorful mixture!

  • 1/4 cup (4 tablespoons) chili powder
  • 1½ teaspoons onion powder
  • 1½ teaspoons garlic powder
  • 1½ teaspoons ground cumin
  • 1½ teaspoons dried oregano
  • 1/2 teaspoon paprika
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper

1.  Place the chili powder, onion powder, garlic powder, cumin, oregano, paprika, salt, and pepper on a paper plate. Fold slightly and pour the spices into a small jar. Place the lid firmly on top, shake to combine, and store in your spice cabinet.

Nutrition Information per Serving (1 tablespoon): 35 calories, 0g fat (0g saturated), 160mg sodium, 8g carbohydrate, 1g fiber, 0g protein, 15% vitamin A

Print Recipe

Serving meals nestled inside egg roll wraps is a playful way to get kids (especially finicky ones) excited about what’s for dinner. We have two other bundle recipes in our cookbook, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms, including one for Chicken Pot Pie Bundles.

Use more cilantro if you’re a big fan of this herb. We certainly are :)

Beef & Bean Taco Bundles

Makes 8 Servings

If your kids are on the young side, we suggest a portion of two bundles for dinner with a fruit and veggie on the side. For older kids (i.e. Liz’s teenage boys), three bundles is more appropriate. Gauge the exact serving size on your family’s appetite.

  • 1 pound lean ground beef (90% lean or higher)
  • 1 large carrot, peeled and shredded on the large holes of a box grater (about 1 cup)
  • 1 cup canned black beans, drained and rinsed
  • 1/2 cup frozen corn kernels, thawed
  • 1/2 cup fresh cilantro, roughly chopped
  • 1/2 cup salsa (we used mild)
  • 1 tablespoon taco seasoning mix (see recipe above for Taco Seasoning Mix)
  • 1 cup reduced-fat shredded Cheddar cheese or Mexican cheese blend
  • 16 egg roll wraps (NOT the smaller wonton wrappers)

1. Preheat the oven to 350°F.

2. Place a large nonstick skillet over medium-high heat. Add the meat and carrot and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.

3. When the meat is done, add the beans, corn, cilantro, salsa, and taco seasoning mix and stir to combine. Cook until heated through, about 1 minute. Stir in the cheese until well combined but not totally melted.

4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.

5. Place 1/4 cup of the meat mixture into each wrap, and fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Spray the tops lightly with nonstick cooking spray or brush lightly with expeller pressed canola oil (you’ll need less than a teaspoon total).

6. Bake until golden and crisp, 15 to 18 minutes. Repeat with the remaining 4 bundles. Cool slightly before eating.

Nutrition Information per Serving (2 bundles): 270 calories, 7g fat (3.5g saturated), 550mg sodium, 33g carbohydrate, 3g fiber, 21g protein, 35% vitamin A, 15% calcium, 15% iron

Print Recipe

Tune into Cooking with the Moms later this week for our complete DIY coverage and a recipe from Melanie for DIY chocolate syrup.

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4 Comments | Filed Under Beans, Beef, Dinner, PickyEaters, Snacks, Vegetables 

Whole Grain Sampling Day, a Recipe for Herby-licious Freekeh Salad, and a Giveaway for a Basket of Whole Grain Food Products {Giveaway Closed}

I am a big fan of (and do some consulting work for) Oldways, a nonprofit food and nutrition education organization in Boston, so when they asked me if I wanted to be a Whole Grain Ambassador to help them celebrate Whole Grain Sampling Day, I jumped at the chance. After all, part of what Liz and I do is encourage folks to eat more whole grains for better healthy along with vegetables, fruits, lean protein, seafood, healthy oils, and beans and nuts … of course.

Whole Grain Sampling Day 2012 via MealMakeoverMoms.com/kitchen

Last year, to celebrate Whole Grain Sampling Day, Liz and I joined Oldways as they drove around Boston on a Duck Boat handing out whole grain samples!

Whole Grain Sampling Day!

This year, being a Whole Grain Ambassador meant I got  a box of whole grain products to sample and another box to give away to a blog reader. I have especially enjoyed the Bob’s Red Mill muesli and the Way Better Snacks Sweet Potato Chips. Read on if you’d like to have an assortment of whole grains delivered to your door.

When Liz and I opened the box, the Freekehlicious freekeh sample caught our attention. We have talked about creating a recipe using freekeh (pronounced “free-ka”) for months now, partly due to the Nutrition Babes recent obsession with this trendy ancient grain. 

Freekehlicious Freekeh via MealMakeoverMoms.com/kitchen

Freekeh is wheat that is harvested while still young and green, and then parched, roasted, and dried. It’s higher in both fiber and protein than most other grains.

We were quite pleased with our first foray into the world of freekeh. The grain looks a little bit like barley and has a slightly nutty flavor and chewy texture.

For more information about the health benefits of whole grains and tips on how to cook them, visit the Whole Grains Council website.

Herby-licious Freekeh Salad

Makes 6 Servings

This Mediterranean-inspired salad is perfect for a side dish or a light lunch. For a vegetarian dish it boasts an impressive 11 grams of protein per serving.

  • One 9-ounce package Freekehlicious freekeh (1½ cups)
  • 1 medium cucumber (8 ounces) peeled, seeded, and cut into 1/2-inch dice
  • 2 plum tomatoes, halved, seeded, and cut into 1/2-inch dice
  • 1/2 cup crumbled feta cheese
  • 1/3 cup kalamata olives, roughly chopped
  • 1/4 cup toasted pine nuts
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 2 teaspoons lemon zest
  • Kosher salt and freshly ground black pepper

1. Cook freekeh according to package directions. Place in a large bowl and cool completely in the refrigerator.

2. Add the cucumber, tomato, feta cheese, olives, pine nuts, dill, mint, olive oil, lemon juice, and lemon zest and toss gently to combine. Season with salt and pepper to taste.

Nutrition Information per Serving (about 1 cup): 320 calories, 17g fat (3.5g saturated) 380mg sodium, 34g carbohydrate, 6g fiber, 11g protein, 10% vitamin C, 10% calcium, 10% iron

Print Recipe

GIVEAWAY NEWS: We are giving away a box of assorted whole grains so you can experiment with their great taste and variety every day.

TO ENTER: Leave a comment here or on Facebook and tell us how you incorporate whole grains into your family’s diet.

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.
> Share the giveaway news with your Facebook fans and friends with a link back to the post.
> Follow us on Pinterest.
> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Please be sure to leave us a new comment every time you do something extra, and GOOD LUCK. The giveaway ends on April 10th at noon, and as always we’ll use Random.org to pick our winner.

Disclosure: I received a selection of whole grain products to sample but was not compensated for this post. All opinions are my own.

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63 Comments | Filed Under Grains, Lunch, Sides, Vegetables, Vegetarian 

A Recipe for Easter Egg Salad Cups … Made with Easter Leftovers

The beauty of working at Janice’s house — which we do most Tuesdays — is that we get to cook as we work … and work as we cook. Today, we took advantage of Janice’s Easter leftovers by creating this better-for-you egg salad recipe. We used two classic Easter ingredients: spiral cut ham and hard-cooked eggs. (Check out our How To Hard Cook Eggs tutorial.)

A few simple ingredients come together quickly for this family-pleasing Easter leftover lunch.

Easter Egg Salad Cups via MealMakeoverMoms.com/kitchen #easter #leftovers #eggs #

The presentation possibilities for our Easter egg salad are endless. You can serve in Bibb lettuce cups if you don’t have Romaine, place in a whole grain pita pocket or inside slider buns, or as the topping for a Cobb-style salad.

Easter Egg Salad Cups

Makes 4 Servings

  • 6 large eggs, hard cooked, shelled, and coarsely chopped
  • 1/2 cup finely diced leftover spiral cut ham
  • 1/3 cup finely diced red bell pepper
  • 1/4 cup light mayonnaise
  • Kosher salt
  • Black pepper
  • 6 Romaine lettuce leaves

1. Place the eggs, ham, bell pepper, and mayonnaise in a bowl and mix until well combined. Season with salt and pepper to taste. Serve in lettuce cups.

Nutrition Information per Serving (1/2 cup salad + 1 lettuce leaf): 180 calories, 11g fat, (2g saturated), 350mg sodium, 4g carbohydrate, 1g fiber, 13g protein, 45% vitamin A, 40% vitamin C, 10% iron

Print Recipe

 

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Comment | Filed Under Eggs, Lunch, Pork, Vegetables 

A Month of Meal Makeovers in March on Pinterest … and a Celebration of National Nutrition Month … and a Recipe for Lightened Spinach-Artichoke Dip (Podcast #215)

Every March, the Academy of Nutrition and Dietetics (AND) hosts National Nutrition Month. This year, we decided to tip our hats to the event by creating a special board on Pinterest dedicated to A Month of Meal Makeovers in March. Featured on the board are some of our toughest makeovers ever for Whoopie Pies, Chicken Cordon Bleu, and Pop Tarts, but we also showcased makeover recipes from some of our fellow registered dietitians who also spend their days dreaming up delicious and nutritious recipes for families.

Lightened Spinach-Artichoke Dip via MealMakeoverMoms.com/kitchen #healthy #appetizer #spinach

On this week’s Cooking with the Moms radio podcast, we talk about our Nutrition Month Pin board and share a recipe for Lightened Spinach-Artichoke Dip from Regan Miller Jones, RD from The Professional Palate. Each of us made Regan’s recipe for our family and friends and trust us when we say that it’s hard to stop eating this dip! Head on over to Regan’s blog for the recipe; it’s well worth the cyber trip.

ToasterPastries2

We cooked up these Strawberry-Filled Toaster Pastries — a makeover of Pop Tarts — for our friends at Driscoll’s Berries. It was by far our most challenging makeover to date. Our Grab-and-Go Granola bars, which you’ll find in our cookbook, No Whine with Dinner, were definitely our second toughest makeover!

What follows are links to the makeover recipes we shared on our Pinterest Month of Meal Makeovers in March board:

Mediterranean Quinoa Rolls with Spinach and Mushroom by Andrea Stewart, RD

White Cheddar Jalapeño Pimento Cheese by Meme Inge, MS, RD from Living Well Kitchen

Skinny French Onion Soup by Carlene Thomas, RD from Healthfully Ever After

Rosemary Cauliflower “Steak” Parmesan by Jackie Newgent, RD

Barramundi with Lemon Sauce by Barbara Boyce, RD from Nutrition Budgeteer

Gluten Free Chocolate Chip Cookies by Anne Mauney, RD from fANNEtastic food

Better Than Chewy Bars by Alex Caspero MA, RD from Delicious Knowledge

Lightened Spinach-Artichoke Dip by Regan Jones, RD from The Professional Palate

Easy Breezy Buffalo Chicken Cheesesteaks by Mandy Rother and Beth Stark, RD from the Dietitian Duo

Slow Cooker Pulled Pork Sandwiches with Apple Cabbage Slaw by Katie Morford, MS, RD from Mom’s Kitchen Handbook

Cornmeal Crusted Fish Sticks by Serena Ball, MS, RD from Teaspoon of Spice

Quinoa & Kale Crustless Quiche by Danielle Omar, MS, RD from Food Confidence

Not Your Momma’s Tuna Salad Sandwich by Ashley Galloway MS, RD from The Fresh Beet

Italian Meatballs by Kathy Siegel, RD and Lauren Harris-Pincus, MS, RD from Nutrition Babes

Baked Oatmeal Squares with Dried Cherries by Deanna Segrave-Daly, RD from Teaspoon of Spice

Vegan Birthday Cake by Janel Ovrut Funk, MS, RD from Eat Well with Janel

Dark Chocolate Walnut Oatmeal Cookies by Melanie Zook, MS, RD from Fresh Start Nutrition

Tofu Veggie Burgers by Bonnie Giller, MS, RD from BRG Health Solutions

Zesty Slow Cooker Sloppy Joes by Rebecca Scritchfield MA, RD from Rebecca Thinks

Mom’s Best Ever Banana Bread by Jen Haugen, RD from Down to Earth Dietitian

Dark Chocolate Peanut Butter Hearts by Elizabeth Jarrard, RD from Don’t White Sugar Coat It

We made two tweaks to Regan’s recipe: We added some lemon zest and we gave the artichokes a few whirrs in the food processor versus adding them quartered.

Show 215: A Month of Meal Makeovers in March [ 35:51 ] Play Now | Play in Popup | Download
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Just in Time for Passover, A Recipe for Mushroom Matzo Kugel

The second Passover seder is tonight, though I must admit that I celebrated the holiday early this year. Over the weekend, we visited my family in Connecticut where we sat down to my mom’s best-in-the-world matzo ball soup and my niece’s hardest-in-the-world-to-find afikomen. I made two vegetable side dishes for the meal: Roasted Fennel and Carrots with Pecorino from the Food Network’s Giada De Laurentis and a Sweet Potato and Apple Kugel from Martha Rose Shulman of the New York Times.  Now that I’m back home, I thought it would be fun to treat my immediate family to a new recipe tonight for Mushroom Matzo Kugel.

matzo3

Fresh herbs can turn a simple side dish into something sensational!

Use regular or whole wheat matzo. If you can’t find cremini at your local market, use portobello or button mushrooms.

Mushroom Matzo Kugel
Makes 12 Servings

Kugels are often sweet, but once in a while, I like to cook up something more savory for Passover. This kugel is made with matzo — use whole wheat if you can find it at the market — and lots of chopped up vegetables. The herbs add a flavor punch and look lovely as a garnish.

  • 3 tablespoons extra virgin olive oil, divided
  • 1 medium onion, cut into 1/4-inch dice
  • 2 medium carrots, shredded on the large holes of a box grater (about 1 cup)
  • 1 pound cremini mushrooms, roughly chopped
  • 2 cloves garlic, minced
  • 3/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 cup roughly chopped fresh parsley
  • 2 teaspoons chopped fresh thyme
  • 10 matzos, broken into 1-inch pieces
  • 3 cups all-natural vegetable broth
  • 4 large eggs, beaten

1. Preheat the oven to 350°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.

2. Heat 1 tablespoon of the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until tender, about 7 minutes. Stir in the remaining 2 tablespoons oil, carrots, mushrooms, garlic, salt, and pepper and continue to cook, stirring frequently, until the  mushrooms release their liquid and the vegetables are tender, about 10 minutes. Add the parsley and thyme.

3. While the vegetables are cooking, place the matzos in a large bowl. Add the broth and stir to combine. Stir every minute or 2 until the liquid is absorbed, about 10 minutes.

4. Add the matzo mixture to the cooked vegetables and stir to combine. Taste and season with additional salt and pepper if needed. Stir in the eggs. Transfer the matzo mixture to the prepared baking dish and bake, uncovered, until set, about 45 minutes. Cover with aluminum foil after 30 minutes if the top of the kugel begins to brown too much. Garnish with additional parsley and thyme.

Nutrition Information per Serving: 180 calories, 5g fat (1g saturated), 220mg sodium, 25g carbohydrate, 2g fiber, 6g protein, 40% vitamin A

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My sister, Amy, hosted Passover this year. We had my mom’s matzo ball soup, and Josh, who is turning 18 in less than a month, ate us out of house and home. (See plate piled high with kugel, mashed potatoes, brisket, green beans, and salmon!)

Josh, Tim, and Uncle John on the left / John, Simon, and Cousin Andrea on the right. (Hey, I just noticed the cell phones on the table. Those teens better not have been texting…)

Wishing everyone who celebrates a happy and healthy Passover.

 

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