This chipotle chili is an easy, one-pot meal (which I adore) that is delicious, comforting, and obviously super healthy. I have already made this chili twice since our shipment from London with all my kitchen supplies arrived two weeks ago. My secret ingredient is fennel, which may sound strange in a chili but I promise it is divine. Fennel, commonly used in Italian cooking, is crunchy with a slightly licorice taste when raw. However, cooked fennel takes on a sweeter more mild flavor which works nicely with the smoky chipotle chilies.  Fennel is low in calories, high in fiber and a good source of vitamin C, potassium, folate, and manganese.

Chipotle Chili

Makes 6 servings (serving size: 1.5 cups chili)

2 tablespoons olive oil

1 large onion, chopped

1 fennel bulb, halved, cored, and chopped

2 red bell peppers, chopped

3 cloves garlic, minced

2 tablespoons finely chopped chipotle peppers in adobe

1 tablespoon dried oregano

2 tablespoons chili powder

1/4 teaspoon sea salt

3 (14.5 ounce) cans no-salt added diced tomatoes, with liquid

1 (15 ounce) can kidney beans, rinsed and drained

1 (15 ounce) can black beans, rinsed and drained

1 cup of water

Heat oil in a large pot over medium heat. Add onion, fennel, peppers, and garlic and cook for 12-15 minutes, until vegetables are soft but not browned. Stir in chipotle peppers, oregano, chili powder, and salt and cook for an additional one minute. Add remaining ingredients and gently simmer over low heat for at least an hour, stirring occasionally. Garnish with shredded cheese if desired and serve.

Nutritional facts per serving (serving size: 1.5 cups chili): 249 calories, 5.6 g total fat, 310 mg sodium, 40 g total carbohydrates, 10 g sugar, 11 g fiber, 34 g protein

BALANCE IT OUT: This hearty chipotle chili is the perfect one-pot meal. Serve with whole-grain bread, baked tortilla chips, or a side salad.

Spring Into Wellness Cleanse: I am very excited to be partnering again with my good friend and personal trainer, Michelle Cushing, to host our second annual Spring into Wellness Cleanse. Our 21-day invigorating program is an effective and highly educational way to get you feeling your absolute best while setting a path for lifelong success.

We’ll be hosting a free workshop in February where you can learn more about cleansing. Stay tuned, for more information on our cleanse and details for the February workshop!

Love,

Renee

Weibwurst (white sausage) and wiener schnitzel aren’t exactly my cup of tea but I did find the most amazing vegetarian restaurant, Prinz Myshkin, which I loved so much that we ate there not once but twice. I happily indulged in one of the best pizzas I have ever eaten in my life and had the revelation that spinach and blue cheese, minus any sort of sauce, on pizza is divine.

This recipe is inspired by the delicious pizza I had in Munich. Spelt flour makes a nutty and delicious dough that contains more fiber, protein, and B vitamins than wheat.  However, using a healthy store bought dough can be a great way to make this nutritious dish a time-friendly fare. Slow-cooking the onion enhances it sweetness but you can save some more time by using some raw sweet red onion slices instead.

Blue Cheese & Spinach Pizza

Makes 1 large pizza or 6 small individual pizzas (serving size: 1/6 large pizza)

Spelt Pizza Dough:

1/2 cup lukewarm water

1 teaspoon sea salt

1 teaspoon instant yeast

1.5 cups wholegrain spelt flour

1 teaspoon olive oil

Toppings:

2 teaspoons olive oil, divided into 1 teaspoon, 1/2 teaspoon, & 1/2 teaspoon

1 yellow onion, thinly sliced

2 cups sliced mushrooms

2 cloves garlic, thinly sliced

4 cups chopped spinach

1 tablespoon pine nuts

4 tablespoons crumbled blue cheese

Whisk together warm water, salt, and yeast in a large bowl.  Gradually stir the flour into the bowl with a wooden spoon until dough as formed. Knead dough for a couple of minutes, adding more flour if dough is too sticky. Place dough back in the bowl and drizzle with 1 teaspoon olive oil, making sure the dough is completely covered in oil. Cover the bowl with plastic wrap and set in a warm place for 1-2 hours.

Heat a skillet over low-medium heat with 1 teaspoon olive oil and add onions.  Cook, stirring occasionally, for 45-60 minutes until onions start to caramelize and turn slightly golden.

Meanwhile, heat another skillet over medium heat with 1/2 teaspoon olive oil and cook mushrooms for 6-8 minutes, until soft and tender. Remove mushrooms from skillet and set aside. Add 1/2 teaspoon olive oil to the same skillet and add garlic and spinach. Cook for 3-4 minutes, until spinach is wilted and set aside.

Preheat oven to 450 degrees F. Roll dough on a lightly floured surface until you get desired thickness.  (Spelt flour doesn’t stretch as well as wheat so it is easier to use the palm of your hand to flatten out the dough.)  Lay rolled out dough on a baking sheet covered in parchment paper or a pizza stone. Top with caramelized onions, mushrooms, spinach with garlic, pine nuts, and blue cheese. Bake for 5-7 minutes, until crust is cooked and cheese has melted.

Nutrition facts per serving (serving size: 1/6 of pizza): 197 calories, 6 g total fat, 408 mg sodium, 28 g total carbohydrates, 2 g sugar, 4.5 g fiber, 8 g protein

BALANCE IT OUT: A big large green salad is the perfect partner for this dish.

Lots of Love,

Renee

Here are a few of the key immune-boosting ingredients:

Garlic – Garlic has been used for thousands of years for its magnificent health benefits. This potent ingredient has been shown to boost immunity, protect blood vessels from damage, and reduce inflammation which is linked to premature aging and disease. To get the most of garlic’s benefits, crush fresh garlic, then let it sit at room temperature for 10 minutes before cooking.  This allows an enzymatic process to occur which boosts its health promoting compounds.

Ginger – For many generations ginger has been used as a home remedy to treat gastrointestinal distress. Recent research is starting to catch up with these old wives’ tales and demonstrate that ginger, in fact, is effective at preventing motion sickness and relieving symptoms of nausea and vomiting associated with pregnancy.  Ginger is also a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

Turmeric – A main ingredient in curry, turmeric, has long been used as a condiment and healing remedy.  Turmeric has beneficial antioxidant properties and contains valuable vitamins and minerals such as iron, manganese, potassium, and vitamin B6. Research is showing that curcumin, a compound found in turmeric, has promising anti-inflammatory and cancer-fighting properties.

Indian Red Lentil Soup

Makes 2.5 cups; 2 servings (serving size: 1.25 cups)

2 teaspoons olive oil

1/2 onion, diced

1 clove garlic, minced

1 teaspoon diced fresh ginger

1 teaspoon curry powder

1/4 teaspoon turmeric powder

Dash of cayenne pepper (optional)

1 small carrot, diced

1 tomato, chopped

1/2 cup red lentils

2 cups low sodium vegetable broth

1/8 teaspoon sea salt

To Garnish:

Cilantro

0% Greek Yogurt

Heat a saucepan with oil and add onion, garlic, ginger, curry powder, turmeric, and cayenne pepper. Cook, stirring frequently, for 1 minute. Add carrot, tomato, lentils, broth, and salt and bring to a boil. Reduce heat to simmer, cover, and cook for 30 minutes. Serve as is or topped with fresh cilantro and a dollop of yogurt.

Nutrition facts per serving (serving size: 1.25 cups): 249 calories, 6 g total fat, 290 mg sodium, 17 g total carbohydrates, 6 g sugar, 9 g fiber, 13 g protein

BALANCE IT OUT: Balance this meal out with some warm whole-grain bread and a side salad or veggies. You could also enjoy the entire recipe (2 servings) for a hearty, nutritious, one-pot meal.

Lots of Love,

Renee

Which is why I am super excited to be co-posting this blog with my friend and personal trainer, Michelle Cushing. www.dare-tobefit.com This week, we’re sharing a two-prong approach of nutrition and fitness tips to help you enjoy a guilt free and healthy holiday season:

Try Something Different – The holiday week is different, so try something different. You might choose an outdoor activity – for example: I know some families like to play tag football before dinner– in honor of all the sporting events this weekend. Alternatively, if you are going to be downtown, you might enjoy the Chicago Turkey Trot.

Go for a brisk walk before and/or after dinner – Invite all your nieces and nephews for a walk around down the street. You’ll get to spend some quality time talking and walking, not just perched in front of the TV – eating leftovers.

Join Michelle and Monika on You Tube for a free workout – Total Belly Meltdown Part 2 There is plenty of extra time so squeeze in an extra workout or two – and You Tube is accessible just about anywhere!

Don’t Skip Meals –If you think by skipping meals you are saving calories, think again. Hunger and overeating go hand in hand. Consume your regular nutritious meals prior to the big feast to keep your energy up and temptations at bay.

Slow Down – Eating too fast often leads to overeating. It takes roughly 20 minutes for our stomach to tell our brains we are full. The faster we eat the more likely we are to miss this crucial signal and consume too many calories. Try pausing after each bite and engaging in the conversation around you.

Bulk up your Meal with Veggies – Eating big portions of food doesn’t have to lead to weight gain. Vegetable side dishes such as sweet potatoes, salads, plain green beans, and Brussels sprouts offer plenty of bulk with very little calories. Aim to make at least 1/2 your Thanksgiving plate veggies.

BYOS (Bring Your Own Sides) – Thanksgiving meal is all about the side dishes. If you know that Aunt Sue only makes broccoli covered in velvety, processed cheese or that your mom’s casseroles are a far cry from low-calorie, then be prepared and bring your own sides. Here are a few delicious Thanksgiving sides for a guilt-free dinner:

Apple, Walnut, and Craisin Salad

Oven-Roasted Chili & Garlic Broccoli

Roasted Sweet Potato & Corn Salad

Remember that we always have a choice.  A healthier holiday season is a choice you can make – and celebrate! Happy Thanksgiving everyone!

Lots of Love,

Renee

Spelt is a distant cousin to wheat which dates back over 7,000 years. Although closely related to its popular relative, spelt contains more protein, fiber, and B-complex vitamins than wheat.  This nutritious grain also provides a healthy amount of rioboflavin, niacin, thiamine, iron, manganese, and copper.

Spelt does contain gluten and is therefore not a suitable grain for individuals with celiac disease. However, many individuals who have minor sensitivities to wheat can enjoy spelt without discomfort or reactions.

Spelt has a slightly nutty flavor and produces a soft, chewy bread.

Homemade Spelt Bread

Makes 16 servings (1 serving: 1 slice of bread)

2.75 cups (425 g) whole grain spelt flour

2 teaspoons baking powder

6 tablespoons hulled sunflower seeds

1/2 teaspoon sea salt

2 cups water

Cooking spray

Preheat oven to 355 degrees F.

Sift flour and baking powder into a large bowl.  Add sunflower seeds and salt and combine thoroughly. Form a well in the center of the dry mix. Pour water into the well and lightly mix ingredients together with a spoon, until evenly mixed.  Try to use as little mixing as possible to achieve an even mix.

Pour the bread mixture into a bread pan misted with cooking spray. Bake in the center of the oven for about 60 minutes, until well risen and evenly browned.

Recipe Note: Homemade breads have a shorter shelf life since they contain none of the preservatives and stabilisers used by a lot of commercial bakeries. Therefore this bread is most delicious if eaten fresh within 24 to 48 hours of baking. Any bread that won’t be eaten immediately can be frozen and enjoyed later. Freeze individual slices wrapped in plastic wrap for up to 6 months in the freezer. To defrost just pop an individual slice in a toaster or warmed oven for 5 minutes.

Nutrition facts per serving (serving size: 1 slice of bread): 107 calories, 120 mg sodium, 18 g total carbohydrates, 0 g sugar, 3 g fiber, 4 g protein

BALANCE IT OUT: This bread works wonderfully anywhere you would normally use the store-bought version.  Enjoy it for morning toast, healthy sandwiches, or alongside soups or stews.

Lots of Love,

Renee

I have talked about my minor obsession with kale and its health benefits in my previous post.  No need to repeat myself, so check out my Kale & Olive Salad post to learn why everyone, including you, could benefit from eating more kale.

Lemon & Sea Salt Kale Chips

Makes 2 snack-size servings or 4 tapas-size servings

1 lemon, juiced and zested

1 tablespoon olive oil

dash of cayenne pepper (optional)

1/4 teaspoon each: sea salt and pepper

6 cups torn 3 to 4 inch pieces of kale, stem removed

Preheat oven to 350 degrees F.

In a large bowl, use hands to lightly message lemon juice, olive oil, cayenne pepper, salt and pepper into kale pieces.  Lay flat on a baking sheet and bake for 12-15 minutes, until crisp and slightly browned around edges.  Sprinkle baked kale chips with lemon zest.

Nutrition facts per serving (snack-size serving: 1/2 batch): 188 calories, 8 g total fat, 320 mg sodium, 22 g total carbohydrates, 0 g sugar, 4 g fiber, 7 g protein

Nutrition facts per serving (tapas-size serving: 1/4 batch): 83 calories, 4 g total fat, 160 mg sodium, 11 g total carbohydrates, 0 g sugar, 2 g fiber, 3.5 g protein

BALANCE IT OUT: These tasty, crispy chips make an excellent snack that will leave you satisfied and energized.  Generally snacks should be between 100 – 250 calories, so if you are eating just the kale chips as a snack than a serving size of 1/2 the batch is a healthful amount. If eating the kale chips along with other foods, such as a piece of fruit, than a serving size of 1/4 batch is an appropriate amount.

Lots of Love,

Renee

Brown rice is naturally gluten-free and an excellent source of valuable nutrients. A grain of rice has several layers and brown rice, unlike white rice, still has most of its nutrient dense outer layers intact. These outer layers cause brown rice to be darker, slightly firmer, and way more beneficial for our bodies compared to white rice.  Fiber, essentials fatty acids, manganese, phosphorus, iron, and B vitamins are just some of the important nutrients naturally present in the precious outer layers of brown rice.

Consuming brown rice is beneficial to our waistline along with our health. Studies show that women who regularly eat whole grains, such as brown rice, consistently weight less than women who regularly eat refined grains, such as white rice.  Furthermore, women who regularly consume fiber from whole grains are less likely to gain weight compared to women who consume refined grains.

Creamy Broccoli & Lemon Risotto

Makes 4 servings

4 cups low sodium vegetable broth or water *see recipe note below**

2 tablespoons olive oil

1 large onion, chopped

4 cloves garlic, minced

1 red chili, diced (de-seed or use less chili for a milder flavor)

1 cup medium or short grain brown rice (such as Biona Brown Risotto Rice)

1/4 teaspoon each: sea salt and pepper

1 small bunch broccoli, chopped into bit-size pieces (about 1.75 cups broccoli pieces)

1 lemon, juiced and zested

1/2 cup grated Parmesan cheese (optional)

Pour broth or water in a saucepan and keep warm over low heat.

Heat oil in a large saucepan over medium heat.  Add onion and cook for 5 minutes, stirring occasionally, until soft and slightly translucent.  Add garlic and chili and cook for an additional 3 minutes.  Stir in rice and let it toast, stirring occasionally, for 3-5 minutes.  Add 1 cup of warmed broth, sea salt, and pepper; simmer over medium-low heat until liquid has mostly absorbed, stirring often.  Continue to add the warmed broth, 2 ladles at a time, stirring frequently.  Cook until most of the liquid has been absorbed before adding more broth.  Continue to cook until the rice is just tender and mixture is creamy, about 30-40 minutes. Stir in broccoli pieces, lemon zest and juice.  Top with Parmesan cheese (optional) and serve.

Nutrition facts per serving (without Parmesan cheese): 290 calories, 10 g total fat, 270 mg sodium, 46 g total carbohydrates, 3.5 g fiber, 6 g protein

Nutrition facts per serving (with 2 tablespoons Parmesan cheese per serving): 344 calories, 13 g total fat, 461 mg sodium, 47 g total carbohydrates, 3.5 g fiber, 11 g protein

Recipe Note: The amount of liquid needed and cooking time in this recipe largely depend on the rice you are using.  To be fair it also depends on the consistency of risotto you prefer.  Some types of rice take more liquid and a larger cooking time, while others might require the exact opposite.  I have found the best way to deal with this variance in rice is to always have enough liquid on hand, just in case, and taste the risotto throughout the cooking process to get the perfect consistency for you.

BALANCE IT OUT: This creamy risotto can make an excellent light meal on its own.  Pair it will grilled fish, chicken, or a large green salad for a more substantial well-balanced meal.

Lots of Love,

Renee

Broccoli contains healthful amounts of vitamin C, vitamin A, iron, calcium, fiber and folic acid. Broccoli has also been readily studied for its cancer-fighting potential.  Certain phytochemicals found in broccoli are believed to have powerful cancer-killing properties; anti-inflammatory and immune boosting qualities are also thought to be provided by broccoli.

Oven Roasted Chili & Garlic Broccoli

Makes 3 servings

1 medium bunch of broccoli (about 3-4 cups broccoli florets)

2 tablespoons olive oil

2 cloves garlic, minced

1 small red chili, thinly sliced (use less for a milder dish)

sea salt and pepper, to taste

1/2 lemon, juiced (optional)

Preheat oven to 450 degrees F.

Separate the broccoli into florets. In a large bowl, toss together broccoli florets, olive oil, garlic, chili, salt, and pepper.  Spread on a baking sheet and roast for 10-15 minutes, turning once, until broccoli is tender and lightly crisp.  Toss broccoli salad with lemon juice and serve warm or cold.

Nutrition facts per serving: 115 calories, 9 g total fat, 25 mg sodium, 7 g total carbohydrates, 2 g fiber, 2.5 g protein

BALANCE IT OUT: This delicious side dish is the perfect way to spice up any meal. It goes great with anything including grilled fish, chicken or tasty veggie burger.  Don’t be fooled into thinking this dish only works at meal times either.  This high-fiber, nutrient dense dish also makes a satisfying and slimming snack.

Love,

Renee

This soup is easy to make and a delicious one pot meal.  It is packed with nutrients, low in calories, and high in fiber. The mushrooms provide a good source of selenium, B vitamins, and potassium. They also contain certain substances which may help boost our immune systems.  The spinach provides an excellent source of fiber and vitamin K.  It also contains rich sources of calcium, iron, magnesium, manganese, folate, vitamin A, and lutein.  Chickpeas provide a good source of plant protein and high amount of fiber.

Italian-Style Chickpea & Mushroom Soup

Makes 8 cups; 4 servings (serving size: 2 cups)

2 tablespoons olive oil

2 onions, diced

4 cloves garlic, minced

2 stalks celery, diced

1 tablespoon chopped fresh rosemary

3 tablespoons chopped fresh parsley

2 teaspoons dried oregano

1/4 teaspoon each: sea salt and pepper

4 cups sliced mushrooms

2 (15-ounce) cans chickpeas, rinsed and drained, or about 3 cups cooked chickpeas

1 (14.5 ounce) can tomatoes (I used whole peeled plum tomatoes)

4 cups low sodium vegetable broth

4 cups chopped baby spinach

Heat oil in a large saucepan over medium heat.  Add onions and cook for 5 minutes, stirring occasionally.  Add in garlic, celery, herbs, salt, pepper, and mushrooms; cook for an additional 5 minutes, until vegetables start to soften. Mix in chickpeas, tomatoes with their juice, and broth; bring to a boil. Cover, reduce heat, and simmer for 30-45 minutes. Stir in spinach and cook for 1 more minute, until spinach welts. Serve warm and top with Parmesan cheese (optional).

Nutrition facts per serving (serving size: 2 cups): 355 calories, 12 g total fat, 451 mg sodium, 50 g total carbohydrates, 14 g fiber, 16 g protein

BALANCE IT OUT: This delicious bowl of hearty soup stands pretty well on its own as a light well-balanced meal. You can bulk up this meal by serving it with some warm whole-grain bread or a large green salad.

Lots of Love,

Renee

A couple weekends ago my husband and I traveled to Barcelona.  Our goal was to pack in as much culture and good food as we could in during our brief stay.  We spent our time ducking into tapas bars, strolling down the famous Las Ramblas, reveling in the splendid Gaudi architecture, exploring la boqueria food market, and escaping into yet more tapas bars.

One of my favorite things about the whole trip was my discovery of romesco sauce.  An exquisite sauce, originating in the Catalonia region of Spain, typically made from almonds, hazelnuts, roasted garlic, olive oil, and nyora peppers.  There are, of course, several variations to this recipe.  My version keeps the same delicious taste of traditional romesco while using common kitchen ingredients I had lying around my kitchen.

Red bell peppers provide flavor, color, and an impressive nutritional profile to this recipe.  Red bell peppers provide an excellent source of immune boosting vitamin C.  In fact, one red bell peppers provides about two times the amount of vitamin C as an orange.  Red bell peppers are also high in vitamin E, vitamin A, fiber, vitamin B6, folate, and an array of health-promoting phytonutrients.

Romesco Sauce

Makes 1.75 cups, 14 servings (serving size: 2 tablespoons)

2 cups baby roma tomatoes, halved

2 teaspoons olive oil

sea salt and pepper, to taste

3 red bell peppers, roasted, peeled, and seeded or 1 cup jarred roasted red peppers

3 cloves garlic

6 tablespoons blanched whole almonds

1 red chili

1 tablespoon balsamic vinegar

1 tablespoon red wine vinegar

2 tablespoons Spanish smoked paprika (use regular if you can’t find Spanish)

Preheat oven to 400 degrees F.

Scatter tomatoes on a baking sheet and drizzle with olive oil.  Season with a little salt and place in oven to roast for 20 minutes.

In a food processor or blender, puree roasted tomatoes with remaining ingredients until you get a smooth, thick consistency.  Season with sea salt and pepper, to taste.

Serve immediately or store in a sealed container in the refrigerator for at least a week.  Romesco sauce taste best when flavors are allowed to marinate together overnight, so make a day ahead if time permits.  This sauce also freezes well for up to 6 months in the freezer.

Recipe Note: Traditional romesco sauce calls for sherry vinegar.  I didn’t have any on hand so I used a combination of balsamic and red wine vinegar.  However, I would suggest using 2 tablespoons of sherry vinegar if you have it on hand.  Also, note that this sauce definitely on the spicy side.  De-seed the red chili or use less chili for a milder taste.

Nutrition facts per serving (serving size: 2 tablespoons): 46 calories, 3 g total fat, 38 mg sodium, 4 g total carbohydrates, 1.6 g fiber, 1.5 g protein

My husband and I in front of the Sagrada Familia

BALANCE IT OUT: Romesco sauce is as versatile as pesto and makes a wonderful accomplishment to vegetables, grilled fish, chicken, or beef.  It almost reminds me of a much tastier and healthier barbecue sauce.  Use it as a spread on sandwiches, a dipping sauce for grilled kebabs, a sauce for lightly steamed veggies, or alongside roasted potatoes.  We have been enjoying it with steamed asparagus and as a dipping sauce for roasted leeks!

Lots of Love,

Renee