Eating Out

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Grilled Chicken sandwiches with Heirloom tomatoes; I had the Vegan Chop Salad with Kale, Beets, Sweet Potatoes, Avocado & Garbanzo beans

& Fresh Squeezed Watermelon Juice

{Malibu Farm, Malibu}

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The Vegas Roll, Fire Roll & Point Dume Roll (not pictured)

{Zooma Sushi, Malibu}

My favorite sushi place in the world 

eatingout3b.jpgVegan Beet, Avocado & Arugula Tacos; Patron, Pomegranate & Lime Cocktail

{843 Bistro, Hilton Head Island, SC}

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Top: Middle St. Lemonade (honeysuckle, strawberry, lemon), Local oyster shooters

Bottom: Whipped Sweet Potatoes with toasted pecans, Ceviche (Swordfish, golden tile fish, white shrimp, leche de tigre & crispy plantain chips)

{SALT, Sullivans Island, SC}

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Left: Morning Quinoa Bowl with Strawberries, Blackberries, Walnuts & Soy Milk with a Green Smoothie (spinach, celery, pineapple & nopal aka cactus!)

Right: Tiffany & Woody’s Rehearsal dinner: Fresh grilled yellowfin tuna fish tacos that the boys caught that morning

{Cabo Surf Hotel, Cabo San Lucas, Mexico}

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Miso-Glazed Salmon

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Miso-Glazed Salmon

Ingredients

  • 1/4 cup packed brown sugar (For healthier alternative: 2 tbsp honey 2 tsp molasses)
  • 2 tbs low sodium soy sauce
  • 2 tbsp Miso paste*
  • 5 salmon filets
  • 1 tbsp chopped fresh chives

Directions

Preheat broiler. Combine honey, soy sauce and miso, stirring with a whisk. Arrange fish in a shallow baking dish that is sprayed with low-fat cooking spray. Spoon the honey-miso mixture evenly over the fish. Broil 6 inches below heat source for 10 minutes (with door cracked open!) making sure it doesn’t burn. Remove and baste twice more with the miso sauce. Make sure the top is browned and glazed for most delicious results! Sprinkle with chives.

*This glaze can be used to baste any protein, try it on swordfish or a spin on barbecue chicken! The options are endless

*If you don’t have miso, can’t find it, or just don’t even want to try it, this salmon is just fine without it! You can also try substituting miso with a couple things: Add a little tomato paste; Marmite;  Boullion cube (vegetable or beef); or a Knorr Miso Soup Mix powder you can find at almost any grocery store.

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This salmon is a recipe that my mom served all the time growing up, it’s definitely a family favorite. I refrigerate or freeze the leftovers and enjoy it on salads throughout the week. Below is a simple salad with the salmon over a bed of spinach, kale & chard, with blackberries and pistachios. I didn’t even need dressing because the salmon was so delicious!

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If you like salmon, you’ll love my Skinny Caesar Salad with Blackened Salmon

Simple Sweet Potato Veggie Burger

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What better way to celebrate Memorial Day than lighting the BBQ, bumping country music, and embracing the land of the free, because of the brave. My boyfriend Ryan recently served in the Air Force, so Memorial Day is a special day for me to thank him, through the only way I’m good at… food.

I’ll have to admit one of the most frustrating things about not eating meat is going to friend’s BBQ’s and having to turn down a delicious looking burger or hot dog, especially when I’m hungry, I feel so rude! So tonight, I made the BEST alternative, Sweet Potato Veggie Burgers. They were very filling and chewy, so I didn’t feel like I was “missing out” whatsoever. I also didn’t feel bad after because they were filled with fiber, vitamins, protein and digested very easily. They’re also SOO easy to make. I adapted this recipe from kblog.lunchboxbunch.com and added some of her photos, as mine didn’t do the burger enough justice.

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Ingredients:

  • 1 sweet potato, washed
  • 1 can cannellini white beans, drained
  • 1 tbsp hummus
  • Scoop of Nutritional Yeast (optional)
  • 1 tsp maple syrup
  • 1 tsp cajun or lemon pepper seasoning
  • 1/4 cup almond or wheat flour
  • Salt & Pepper
  • Panko Break Crumbs
  • Coconut oil

Burgers: Toasted buns, Avocado, Dijon mustard, Romaine lettuce, tomato, basil

Directions:

  1. Bake sweet potato at 400 degrees for 45 minutes OR microwave for 6 minutes (Pierce a couple times before with fork to let steam out)
  2. Peel potato, place in large mixing bowl
  3. Add drained beans and mash together with potatoes
  4. Mash in seasoning, nutritional yeast, hummus, flour and any additional seasonings. It will be really soft, moist and sticky but you should be able to kind of form a patty. Add more flour or a scoop of breadcrumbs to thicken mixture if needed. 
  5. Heat 1 tbsp of coconut oil in pan over high heat
  6. Form patty and heavily coat in Panco crumbs.
  7. Drop patties in pan and cook until browned on both sides. OR bake for a healthier preparation
  8. Transfer cooked patties to paper towel, cool for a little
  9. Serve on toasted but with your favorite toppings!

This patty does kinda fall apart as you eat it but its totally okay because it tastes amazingg

Makes 3 patties (I freezed the two I didn’t eat for later)

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Series: Eating Out

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{Moonshadows, Malibu}

Left: Better Than Cobb Salad w/ grilled grain mustard chicken, mixed greens, avocado, tomato and chile-balsamic dressing.

Right: Grilled Vegetable Salad with mixed greens, corn, balsamic vinaigrette topped with grilled chicken.

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{Skull Creek Boathouse, Hilton Head Island}

Left: Green Goddess Caesar with chopped romaine, avocado, parmesan, croutons, pecorino cheese blend and green goddess dressing and a Veggie Roll (my favorite!!) with spinach soy paper, tempura artichoke and asparagus, goat cheese hummus, avocado, edamame and sun-dried tomatoes.

Right: Mediterranean Carpaccio with sliced sashimi grade tuna, fresh lemon, truffled sea salt, olive oil, shaved mushrooms, green onions on top of a baguette.

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{Jaguars Ceviche Bar, Miami}

Left: Ceviche Oriental Appetizer with tuna, ginger, soy, jalapeños, shallots, cilantro, lime, grapeseed oil, avocado balls, cucumber & sesame seeds paired with plantain chips

Right: Tropical Salad with Mango, Papaya, Pineapple, Avocado, Cashews, leafy greens, topped with coconut and hemp seeds.

eatingout5.jpg{Bistro 843, Hilton Head Island}

Left: Carolina pan-roasted trout on top of pasta salad and sliced cucumbers garnished with chervil herbs and ponzu sauce

Right: Ancient Grain Salad with warm farro, roasted sweet potatoes, butternut squash, brussels sprouts, cherry tomatoes topped with an apple cider vinegar mustard-molasses dressing (one of my favorite dishes ever!)

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{Spring Roll, Charleston}

Avocado Salad with romaine, carrot strings, tons of avocado (obviously), topped with sesame seeds and a carrot-ginger dressing

Skinny Caesar Salad with Blackened Salmon and Light Caesar Dressing

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I like to consider myself a “plant-based” eater, but there are certain occasions in which I allow myself to indulge in nutritious protein exceptions. This Salmon Caesar Salad is a cleaner and lighter version that is soo delicious and filling, packed with nutrients and flavor. I’ve also included my “Light Caesar Dressing” recipe that is about 1/4 of the calories of regular caesar dressing by using greek yogurt.

S A L M O N

Salmon is a great lean protein source, filled with more healthy Omega-3’s  than other meat sources (yay for shiny hair!) and has less saturated fat. This powerful fish is more protein dense than other fish and has a higher amount of fatty acids. Loaded with brain boosting nutrients and a good source of B vitamins, Salmon easily takes the lead as the healthiest and most beautifying protein in my book!

 Salad Ingredients:

  • 2-3 cups Romaine lettuce, thickly chopped
  • 12 cherry tomatoes, halved
  • 2 oz whole wheat penne pasta, cooked al dente
  • 1/4 cup chopped Basil
  • Crumbled feta cheese
  • Croutons
  • Light Caesar Dressing (below)
  • Salmon fillet (below)

Assemble ingredients onto dish, dress with my light caesar dressing and top with salmon fillet as directed below!

Light Caesar Dressing:

  • 1/2 cup low-fat or nonfat Greek-style yogurt
  • 1 garlic clove, minced
  • 1 1/2 tbsp fresh lemon juice
  • 1 1/2 tsp worcestershire sauce
  • Dash of soy sauce
  • 1 tbsp EV Olive Oil
  • 1/8 cup parmesan cheese, grated
  • Salt & freshly ground pepper

In a small bowl, whisk yogurt, garlic, lemon juice, and worcestershire. Whisk in the oil and half of the parmesan and season with salt/pepper. Dress desired amount over the salad

Blackened Salmon:

  • 4-8oz Salmon fillet (bones removed)
  • Lemon
  • Cajun seasoning:
  • 1/4 tsp paprika
  • 1/4 tsp cayenne pepper
  • 3 sprigs fresh Thyme, chopped
  • 1/4 tbsp chopped oregano
  • Salt
  1. Mix the spices for the salmon in bowl and rub on flesh side of salmon.
  2. Heat large heavy-bottomed pan or cast iron skillet over medium heat and add a little oil (best to apply with paper towel so you don’t overdo it!).
  3. When oil begins to smoke quite heavily, shut the heat off and add salmon fillet flesh side down in the oil.
  4. Turn heat back on and cook for 2-3 minutes.
  5. Using a spatula, flip salmon over and cook over medium heat until skin becomes crispy (about 5-6 minutes).
  6. Remove and place on top of salad with a squeeze of lemon

If using a Grill: Oil grill racks and preheat grill to high. Grill salmon until cooked through, about 3-4 minutes per side

If using oven: (won’t be blackened*) Preheat oven to 425, remove skin and season with spices mixed with a little bit of olive oil and place salmon in roasting dish. Roast for 12 minutes until thickest part is almost cooked.

IMG_2849If you like Salmon, check out my Miso-Glazed Salmon

My Favorite Salads

 

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Tempeh Berry Salad

{Strawberries, Blueberries, Cucumbers, Avocados, Chia Seeds, Romaine and Grilled Miso Tempeh}

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Goji Goddess Salad

{Goji berries, blueberries, pumpkin seeds, cucumbers, avocado, hemp seeds on kale}

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Rainbow Kale Salad

{Roasted red and orange beets, cherries, quinoa, shredded carrots, tomatoes, avocado, slivered almonds, romaine and Swiss chard}

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Raspberry Avocado Salad

With cucumbers, pumpkin seeds, sliced almonds, and chia seeds over mixed greens

Mini Cauliflower Pizzas

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Made these Mini Cauliflower Pizza Crusts the other night after seeing them all over Pinterest, such a great low carb meal and Soo filling I can’t wait to make them again! They might not taste just like pizza, but they definitely don’t taste like cauliflower! Dig in :)

Ingredients:

  • 1 cauliflower head
  • 2 handfuls shredded mozzarella cheese
  • Italian seasoning
  • 2 tsp garlic powder
  • 1 egg white
  • 1 cup pizza sauce
  • Basil leaves
  • 1 tomato, thinly sliced
  • 1/4 cup finely shredded parmesan cheese

Blend cauliflower in food processor or grate in a cheese grater, then microwave for 7 minutes. Let cool for about 10ish minutes then add mozzarella, seasonings, garlic powder, chopped basil and egg white. Roll into little balls and line on baking sheet, flattening them into small pancakes. Bake at 450 for 15 or more minutes. Broil for 5 minutes, remove. Then rub with pizza sauce, add Parmesan and/or mozzarella and top with thin tomato slice.

(*Tip* – freezing tomato for a little makes it so much easier to slice!)

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Recipe adapted from girlversusdough

Skinny Creamy Pumpkin Ziti

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I was craving comfort food earlier this week but didn’t want all the extra calories and fat that comes with it, so I whipped up this light warm comfort dish that kept me fuller longer than the fattier comfort dishes – and it’s only 140 CALORIES per serving, 10g of PROTEIN, 5g of FIBER, and only 1.5g of fat.

Ingredients 

  • 1 cup pumpkin purée (or baked sweet potato)
  • 1/3 cup almond milk
  • 1/2 cup nonfat Greek yogurt
  • 1 tbsp ground flaxseed
  • 1 box whole grain Ziti (I use Dreamsfield pasta because it’s packed with fiber)
  • Chopped garlic
  • Salt & pepper
  • Turmeric & cinnamon

Cook pasta. In separate dish, mix pumpkin purée or sweet potato purée with milk, yogurt, turmeric, cinnamon & salt and pepper. In a separate pan, heat garlic in coconut oil and add pumpkin mash. Drain pasta and add to pan with heated pumpkin pan. Add handful of Parmesan if you wish. Serve and enjoy!

Series: Eating Out

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Eating out and trying to eat healthy can be a controversial idea. So many of my friends deprive themselves at meals because they’re dieting or trying to “be good”, but you don’t have to be afraid of eating out anymore! I am going to start a series of healthy and delicious meals that I have when I eat out, to prove that eating out is just as easy to be healthy, if not more delicious! I hope this series can help inspire you to not be afraid of going out anymore :) I can’t believe how creative people can be with plants.

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Watermelon, Arugula and Feta Salad

{HōM, Charleston}

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 Grilled Peaches, Spinach, Fennel, Candied Walnuts and Pine Nuts with Caramelized Onions

{Peasant Bistro, Los Angeles}

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Classic and Crisp Wedge Salad, Blue Cheese dressing on the side, Croutons and Turkey Bacon

{Fleets Landing, Charleston}

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Classic Italian Salad with Romaine, Tomatoes, Olives, and Mozzarella Cheese

{Andolini’s Pizza, Charleston}

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Greek Salad with Chickpeas, Olives, Cucumber, Tomato and Feta Cheese over Mixed Greens

{Black Magic Cafe, Folly Beach}

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 Grilled Shrimp Skewer, Cucumbers and Tomatoes over Mixed Greens with Balsamic Vinaigrette

{Reds Ice House, Charleston}

Pineapple Kale Wraps

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Filling Ingredients:

  • 3 or more Kale leaves
  • 1 cup cooked Farro
  • 1 cup Pineapple, chopped
  •  1/2 Avocado, sliced
  • 1 tbsp hemp seeds
  • pinch Turmeric
  • Green Goddess Dressing

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For more nutritional information on KALE see my Avocado Tomato Kale Sandwich