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It’s Cinco de Mayo! Why not celebrate with some awesome, flavorful, healthy pico de gallo? 

Here’s what you’ll need:

  • Plum tomatoes 
  • Red onion
  • Garlic
  • Fresh cilantro
  • Lime juice
  • Salt, pepper to taste
  • Jalapeño pepper (optional)

The amounts of these ingredients vary on your taste! I’d suggest starting out with 8 plum tomatoes, half a large red onion, one clove of garlic, a half cup of fresh cilantro, two limes, and one jalapeño.  Add ingredients as you go along!

Here’s how you put it together:

  1. Dice the tomatoes and remove the center pith and seeds if you choose.  This will make your pico de gallo less watery but if you like the taste of the whole tomato, go ahead and use it!
  2. Dice the red onion finely
  3. Mince the garlic and jalapeño extremely finely. You don’t want anyone biting down a big hunk of garlic or spice!
  4. Chop the cilantro, don’t be afraid to throw in the stems! They add a lot of great flavor
  5. Squeeze in the limes and season with salt and pepper to taste
  6. Mix everything together in a large bowl and let it sit in the fridge for a few hours to let the flavors marry.  Remember when you’re seasoning it to taste to try it on a tortilla chip rather than a spoon because the added salt from the chip may mean you don’t need as much salt in the pico!
  7. Enjoy!

My favorite way to enjoy pico de gallo is on a corn tortilla with some chicken.  I like to marinade the chicken in the same flavorings that I used in the pico de gallo: salt, pepper, garlic, cilantro, and lime.  It’s also delicious to add cumin, chili powder, and cayenne pepper! Cut the chicken into thin strips and grill.  You can also use leftover shredded chicken for even less work!  Warm some corn tortillas in a small pan with a little bit of oil and you have a delicious and exciting meal.  Feel free to add cheese and sour cream or your favorite Mexican toppings!

Yours Deliciously,

HAES Foodie

What’s your favorite Mexican food?

So these inside out California rolls were great! They were also a lot easier than I thought they would be, the hardest part was the sushi rice, I used Alton Brown’s recipe so when I refer to “sushi rice” it’s that finished product. 

Ingredients

  • Sushi Rice
  • Toasted nori/seaweed sheets cut in half
  • Sesame seeds
  • Crab sticks, or fish of your choice
  • Avocado, sliced thinly
  • Green onion, sliced thinly
  • Gari or pickled ginger, wasabi, and soy sauce
  • Optional: Spicy sauce (make your own by combining Japanese mayonnaise with sriracha or you can buy a small container from your local sushi counter or grocery store)
  • Bamboo mat or folded paper towels wrapped in plastic wrap

Steps

  1. Place the half nori sheet shiny side down onto the plastic wrapped towels/bamboo mat
  2. Wet your fingers and take a small amount of the sushi rice and spread it thinly over the sheet. Don’t pack it down or else it will become gummy
  3. Sprinkle the sesame seeds and flip the sheet over
  4. Add your fillings, I found that tearing the crab sticks in half produced a better roll (I found this out the second time) Make sure you don’t overstuff your roll
  5. Using the plastic wrapped paper towel/bamboo mat lift up the close edge of the roll until the fillings are covered.  Continue rolling and apply gentle but firm pressure to seal the roll (There are many videos on YouTube describing this process)
  6. Slice the roll using a very sharp non-serrated knife into 6 pieces
  7. Serve with gari, wasabi, and soy sauce
  8. Enjoy!

You can find crab sticks in the freezer section of most large grocery stores. There are even kosher ones out there! This is a very simple and easy to master recipe, the sushi rice is easily stored for future use and this makes a great quick packable lunch!

Yours Deliciously,

HAES Foodie

What’s your favorite kind of sushi?

mmmajestic:

TW: light conversation on the topic disordered eating

HUNGRY VIRGINZ: Intuitive Eating 101 (subtitles here)

In this video Jessica and I move away from the hilarity of unbridled Hungry Virginity storytelling videos of the past and have an informative afternoon tea party discussing the merits of Intuitive Eating and how it might help people with disordered eating habits (or just people who want to love food more/differently) in reclaiming, celebrating, and re-negotiating their relationships with food. Yay! This video is long and I am almost unbearably dorky, but we hope you watch it and share it with people that it might help. 

RESOURCES

What Is Intuitive Eating? (click to find out more!) 
What  have our fat fairy god mothers said about this?
 
Lesley Kinzel wrote about it here and here
Marianne Kirby wrote about it here, here, here, here, here and here
Kate Harding wrote about it here, here, here and here
we love all of you so much! xoxo
 
 

Really important conversation on intuitive eating for all Healthy At Every Size and Body Positive people!

Egg Drop Soup
This is my go-to soup recipe because it is so simple and so delicious
Ingredients
Chicken broth 
Diced cooked chicken breast
Beaten eggs (2 per cup of broth)
Canned corn, drained (1/4 cup per cup of broth)
Corn starch slurry (1/2 tbsp of corn starch mixed with cold water until smooth)
Soy sauce 
Green onion thinly sliced
Steps
Bring chicken broth up to a boil 
Pour your beaten egg slowly into the boiling broth over the tines of a fork to create delicate egg strands
Add corn, chicken, and corn starch slurry
Serve, add soy sauce to season to taste and top with green onion
Enjoy!
Yours Deliciously,
HAES Foodie

Egg Drop Soup

This is my go-to soup recipe because it is so simple and so delicious

Ingredients

  • Chicken broth 
  • Diced cooked chicken breast
  • Beaten eggs (2 per cup of broth)
  • Canned corn, drained (1/4 cup per cup of broth)
  • Corn starch slurry (1/2 tbsp of corn starch mixed with cold water until smooth)
  • Soy sauce 
  • Green onion thinly sliced

Steps

  1. Bring chicken broth up to a boil 
  2. Pour your beaten egg slowly into the boiling broth over the tines of a fork to create delicate egg strands
  3. Add corn, chicken, and corn starch slurry
  4. Serve, add soy sauce to season to taste and top with green onion

Enjoy!

Yours Deliciously,

HAES Foodie

Veggie Tacos!


You can definitely add meat to this and feel free to use any toppings you want! This is such a well-rounded meal, you’ll never buy a taco making kit again!

Ingredients

  • 2 Peppers (cut into strips)
  • 1 Onion (cut into strips)
  • 2 Large Portabello Mushrooms (cut into long strips, chop any small bits and stems and add to the peppers and onion)
  • Cilantro
  • Lime Juice
  • Cayenne Pepper
  • Chili Powder
  • Garlic Powder
  • Corn Tortillas
  • Olive oil
  • Salt, pepper
  • Your favorite taco toppings: sour cream, cheese, salsa, etc…

Steps

  1. Grill portobello mushroom slices on both sides at a very high heat so that they sear rather than release all of their water.  Add seasonings to the mushrooms and set aside so they can marinate.
  2. Add olive oil to the pan and add in peppers until they start to soften, then add the onions and mushroom stem bits.  Onions and mushrooms take less time to cook than the peppers.  Season with the salt, pepper, garlic, cayenne, and chili powder.  Turn down the heat and add the lime juice.  When the veggies are done to your liking, take them out of the pan and add the fresh cilantro.
  3. Take your corn tortillas and brush a little oil onto each side before putting them in a pan on medium high heat until both sides are golden brown.
  4. Assemble your tacos! I used some fat free sour cream and reduced fat Mexican cheese and a little more lime on mine.  

What would you add or take away from this recipe?

Yours Deliciously,

HAES Foodie

White Wine and Goat Cheese Penne


This recipe is EXTREMELY customizable and impressive!  Not only is it healthy, it is incredibly indulgent as well.  My secret with this recipe? Only cooking the pasta halfway through and finishing it in the sauce.  Finishing pasta in the sauce is not a novel idea, but, especially with multigrain or whole wheat pasta, cooking it for a very long time in the sauce not only increases the volume of the pasta, it just makes it taste better!  If you cook your pasta this way, a cup and a half of pasta could easily serve 3 people, so it’s economical as well!

Ingredients

  • Your choice of veggies, I used mushrooms, asparagus, and onion
  • Minced garlic clove
  • 1.5 c. Penne pasta (I used Barilla Plus because of its high fiber content)
  • 3 tbp. Goat cheese
  • 1/4c. White wine
  • 1/4 c. Milk
  • Pinch of flour
  • Olive oil
  • Salt, pepper
  • Optional: fresh thyme, nutmeg

Steps

  1. Bring a large pot of well-salted water to a boil, add the pasta and cook for half of the time it says on the box
  2. Chop up your veggies, season them with salt and pepper, and sautee on medium high heat in olive oil until soft
  3. Add minced garlic
  4. (Add fresh thyme)
  5. Reduce heat to medium and sprinkle in a little bit of flour and stir in with the veggies
  6. Add white wine and reduce until it is a thick syrup
  7. Add milk and pinch of nutmeg
  8. The sauce should now be lightly bubbling, add the goat cheese and stir lightly
  9. If you have timed it right, the pasta should now have cooked for half the time in boiling water, drain the pasta and add it to the sauce
  10. Reduce the heat and cook the pasta in the sauce until the pasta is tender
  11. Serve and enjoy!

Yours deliciously,

HAES Foodie

Roasted Brussels Sprouts

Roasting vegetables really brings out their sweet flavor and gives them amazing texture.  These roasted brussels sprouts get very crispy in the oven and are great snacks! They have a taste similar to cabbage only a bit sweeter.  Try tossing them with your favorite spices!

Ingredients

  • Brussels Sprouts
  • Olive Oil
  • Salt, Pepper

Steps

  1. Preheat oven to 375 degrees
  2. Slice brussels sprouts in half lengthwise.  Make a small slit in the bottom of the core to ensure even cooking
  3. Toss the prepared brussels sprouts in olive oil, salt, and pepper.  You don’t need a lot of olive oil, just enough so that the salt and pepper stick
  4. Line a baking sheet with tin foil and place all of the brussels sprouts cut side down
  5. Place the baking sheet into your heated oven and let them roast for a half hour
  6. Turn the brussels sprouts over when the cut side is roasted to your preference.  They’re done when you can pierce them easily with a knife and the edges are nice and brown

Try sprinkling these with garlic powder or adding a few unpeeled garlic cloves in when you toss the sprouts with olive oil and seasoning and add them to the oven to roast with the sprouts.  You’ll get a delicious subtle garlic flavor!

Yours deliciously,

HAES Foodie