Nicole, RD

Meatless Monday: Grilled Crepes with Mozzarella and Shaved Asparagus

May 14, 2012 by Nicole, RD · 17 Comments

Yesterday, Mr. Prevention wanted to go see The Avengers. I kind of blew him off all day because I really have no interest in seeing the movie, despite the great reviews. Yesterday, all I wanted to do was catch-up with grading and photo editing, and relax around the house. It’s been months since there was a day free of absolutely everything, and I wanted to take full advantage.

At 2pm yesterday, we were laying in bed with a cool breeze coming through the window just talking and laughing. When life gives me the opportunity to slow down, relax, and enjoy…I try to. Yesterday was one of those days. And now it’s Monday morning and really, really early…ugh.

Before anyone feels too bad for Mr. Prevention not getting to see the movie, he blows me off a lot when it comes to dinner. When these crepes were on the menu I was asked to, “Have those one night this week when I’m out of town.”

If this didn’t benefit me in every way, I’d have been offended! He seriously missed out. These crepes are what I would refer to as an “adult grilled cheese”. And I’ve never, ever, EVER heard of a person not liking (loving!) grilled cheese.

The concept of a savory crepe is sheer genius. The concept of a crepe…so simple, yet elegant and sophisticated.

I falsely believed that crepes were hard and/or time consuming and neither could be more off-base. Having a go-to crepe batter and a great non-stick skillet is all you need. Remember when I trialed red velvet crepes and ended up with a DISASTER? And then I tried this recipe that proved me wrong. This recipe will prove you wrong about crepes, too.

I ended up with a masterpiece…without a disaster first. These were phenomenal and the fact that a “grilled cheese” can be enjoyed for under 200 calories? Well, I was one happy dietitian.

Grilled Crepes with Mozzarella and Shaved Asparagus adapted from Naturally Ella

Crepes:
1/2 cup whole wheat pastry flour
1/4 tsp salt
2 eggs
3/4 cup nonfat milk
1 1/2 Tbsp unsalted butter, melted

Filling:
1/2 lb asparagus (about 6 stalks), shaved
2 tsp olive oil
1 clove garlic, minced
pinch salt and pepper
5 oz fresh mozzarella, shredded

Directions:

In a medium skillet, heat olive oil over medium low heat. Shave asparagus with a vegetable peeler (or thinly slice). Toss garlic in with olive oil and heat for 30 seconds, just until fragrant. Add in asparagus and heated through and bright green, 2-3 minutes. Sprinkle with salt and pepper, set aside.

Whisk together flour, salt, eggs, milk, and melted butter until smooth. Heat large, nonstick skillet and lightly spray with oil. Place a scant 1/4 cup of batter in pan. Tilt the pan so that the batter covers the entire pan and cook for about 30 seconds. Flip and cook for another 15 seconds. Place done crepes on a piece of parchment paper.

Once crepes are finished, place a couple spoonfuls of asparagus and 1 ounce mozzarella on half the crepe. Fold over to cover the filling, then fold again to form a 1/4 circle.

Return crepe to pan over medium low heat and cook until each side is golden brown and mozzarella has melted. Serve immediately.

Yield: 5 crepes.

Nutrition Information (per crepe): 195 calories; 12 g. fat; 90 mg. cholesterol; 187 mg. sodium; 11.6 g. carbohydrate; 1.6 g. fiber; 10 g. protein

Result: Soooo good! And deceptively simple! You’ve got to splurge on the fresh mozzarella for the ultimate melted, stringy cheese goodness. I was skeptical about reheating these, but they did great in the toaster. The only problem with these…it’s hard to stop at just 1 Enjoy!

Another week, here we go. It’s hard to believe this quarter is only 3 weeks from the end!

Be well,

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Filed Under: 200 calories or less, carb-controlled, fruits and vegetables, guilt-free, kid-friendly, low-carb, quick meals, recipe, Uncategorized, vegetarian ·

Vegan Lemon Poppy Seed Muffins & Happy Mother’s Day

May 13, 2012 by Nicole, RD · 6 Comments

Happy Mother’s Day to my mom and all the moms out there!

In 2010, I wrote a Tribute to Mama Prevention and while I’m not with her today due to the many miles between us, reading that post affirms that my mom is absolutely wonderful in every way.

When people say I look like her, I am flattered. When people say I act like her, I laugh and I agree. To be any resemblance of my mom is an honor.

I was talking to my mom on Friday night. I was completely exhausted from the work week, laying out on our deck furniture in the sun, talking to her half asleep. It was 5pm.

“I’m going to go to spin tonight at 5:30 and step aerobics tomorrow at 8!” my mom said.

Ten years ago, my mom would dabble in fitness classes and tried to stay active, but my mom is fit! She’s even playing racquetball these days! I’d like to think that when I changed my life to be more active and healthy, it rubbed off on her just a bit As for my brother and my dad…they’re a works in progress.

I would venture to say my mom even cooks more now than ever. She’s signed up for all the healthy cooking email list serves and consults her favorite healthy cooking blog each day Mom’s favorite recipe is Slow Cooked Sweet Barbacoa Pork. She makes it all the time. She also loves brunch, so any easy breakfast casserole or “bake” are right up her alley.

My mom will regularly rattle of the nutrition facts about a new “food find” (she’s much more adventurous in shopping than I!), usually boasting about how much fiber is in something.

Mom: I love, honor, and respect you.

I have learned so much from you. And you a few things from me.

You make me laugh, and smile, and never want to leave Chicago.

Wishing you a Happy Mother’s Day from O-H-I-O.

Vegan Lemon Poppy Seed Muffins adapted from Your Vegan Mom, originally from Vegan Brunch

2 cups whole wheat pastry
2/3 cup sugar
1 Tbsp baking powder
1 1/2 Tbsp poppy seeds
1/2 tsp salt
3/4 cup unsweetened almond milk
1/4 cup lemon juice, freshly squeezed
1/4 cup canola oil
1/4 cup coconut oil, melted and slightly cooled
zest of 2-3 lemons
2 tsp pure vanilla extract

Directions:

Preheat the oven to 375. Lightly grease a muffin tin.

In a large mixing bowl, mix together flour, sugar, baking powder, poppy seeds, and salt. Make a well in the center and add milk, lemon juice, oil, zest, and vanilla. Mix just until all wet ingredients are moistened.

Fill the muffin tin three-quarters full and bake for 23 to 27 minutes, until muffins are lightly browned on top and a toothpick or knife inserted through the center comes out clean. When cool enough to handle, transfer to cooling racks to cool completely.

Yield: 12 muffins.

Nutrition Information (per muffin): 203 calories; 10.3 g. fat; 0 mg. cholesterol; 227 mg. sodium; 26.1 g. carbohydrate; 2.2 g. fiber; 0.3 g. protein

Result: Loved them! I searched high and low for a vegan lemon poppy seed muffin recipe that had good results. The tops of these were a little flat, but they tasted great, had a great crumbly texture, and satisfied the craving I was having for lemon poppy seed muffins Enjoy!

Happy Mother’s Day!

Be well,

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Filed Under: 200 calories or less, carb-controlled, fiber, kid-friendly, recipe, Uncategorized, vegan ·

Garden 2012 & Weekly Menu

May 12, 2012 by Nicole, RD · 13 Comments

Another year. Some more planters.

I broke the Midwest gardener’s rule of thumb, planting not one, but two weekends before Mother’s Day this year. With the mild winter, spring sprung early and the weather forecast looked favorable. So far, good choice. My tomatoes have probably grown 30% in the past 14 days and I have some green tomatoes that are growing rapidly.

As much as I was against a planter garden last year, it yielded a generous amount of tomatoes, bell peppers, and zucchini. Other than cilantro, my herbs were BOUNTIFUL. My oregano, sage, and thyme x2 even survived the entire winter. Though my neighbors were confused as I trekked out to the back of my yard with kitchen scissors and returned with fresh herbs in the middle of December and January, I saved a ton of money!

I decided not to grow bell peppers this year and in that planter, I put in parsley and rosemary (which did not survive the winter), as well as chives. I fully realize these are jam-packed in there, but I’m trialing this to see how it goes. I can always transplant them later, right?

Herbs are one of the “best buys” for garden space if you do a lot of cooking. Herbs are so expensive in stores!

I planted my basil in the same location as last year, in an “island” of landscaping, at the back of our yard. I did 2 plants last year, but I think 1 will be plenty. Unless I go on a pesto kick (highly likely), in which case I may buy a bunch at the farmer’s market (about $1 around here).

Basil does well for me…outside. Inside, I tend to kill it and kill it fast. Oops.

And in my other planters, I have a blueberry bush (compliments of my father) and a zucchini. I had a hard time choosing what veggie to put in this year, but zucchini is a favorite and it’s so versatile. I love that it’s good raw, grilled, in veggie enchiladas, in muffins and breads…and much more.

Plus, it is usually one resilient plant and even I have trouble not getting great yield

There’s my little “garden” this year. Even though it’s not as big as I’d like, I always remember the line in Food, Inc. where they remind you that even a small garden helps save the planet

Weekly Menu: May 13th – 17th

Sunday: Slowcooker Cuban Pork Tacos
Monday: Baked Tomatoes with Quinoa, Corn, and Green Chiles
Tuesday: leftovers
Wednesday: Southwestern Stuffed Sweet Potatoes
Thursday: Chicken in a Tomato-Basil Broth over Couscous

Mr. P and I both have oil changes this morning and not too much else on the agenda today. Last night, we went out to dinner and split a salad and a goat cheese and mushroom pasta dish and then made our way to a local brew shop, grabbed a beer, and sat in their window display and chatted. A little date night – it was fun

Be well,