Pumpkin Seeds

Meal In A Bowl

March 18, 2019

Eating well just got easier. Use one or more ingredients from each of the five categories. Stick with one international flavor profile. Find a sauce in your market’s global-foods section: ssamjang, chutney, hot sauce, salsa, pesto, chimichurri, romesco, aioli, tahini, or peanut sauce. Save money by using leftovers. Save time by using prechopped fresh vegetables.

CHOOSE A BASE INGREDIENT
1/2 Cup
Cooked Brown Rice, Quinoa, Millet, Bulgur, Farro, Barley, Whole Grain Pasta

CHOOSE A LEAN PROTEIN
3 To 4 Ounces
Cooked Meat, Poultry, Seafood, Legumes, Eggs, Tofu

CHOOSE VEGETABLES
1 To 2 Cups
Vary Colors And Textures

CHOOSE A SAUCE
1 To 3 Tablespoons
Sriracha, Harissa, Soy, Sweet Chili, Ssamjang, Chutney, Hot Sauce, Salsa, Pesto, Chimichurri, Romesco, Aioli, Tahini, Peanut Sauce

Bowl Ideas
Korean: Cooked noodles or rice, shredded carrot, sliced cucumber, sliced daikon radish, bean sprouts, sliced grilled beef, runny fried egg, ssamjang, kimchi

Middle Eastern: Cooked bulgur, roasted eggplant, roasted cauliflower, sautéed spinach, cooked chickpeas, grilled chicken, minted yogurt sauce, roasted pumpkin seeds, za’atar spice blend

Italian: Cooked faro, sautéed zucchini, sautéed kale, roasted red peppers, roasted cherry tomatoes, tuna, pesto, olives, marinated artichoke hearts, pine nuts

“Work With What You Got!”

©Tiny New York Kitchen © 2019 All Rights Reserved

Pumpkins

October 28, 2017

Pumpkins range in size from small, creamy white specimens to giant orange globes. Ever so useful as autumnal décor, pumpkins are a versatile and vital source of healthy nutrition.

This festive fall fruit offers a rich source of vitamin C and potassium, both of which may be effective at lowering the risk of heart disease, as well as normalizing blood pressure. The brilliant orange hue of many pumpkin varieties is the result of an abundance of beta-carotene, an antioxidant that transforms into vitamin A in the body. This vitamin may have an effect on boosting the efficiency of immune systems, as well as helping to repair free radical damage to cells.

Pumpkin adds a fabulous, smooth, silky texture and unique flavor to risotto, soup, muffins, cakes, breads, stews, chili, pasta, shakes and so much more. Fresh pumpkin is delightfully delicious and contains an added bonus; pumpkin seeds! Also known as pepitas, roasted pumpkin seeds are lightly crunchy, little gems that are a potent source of zinc, which may be helpful in promoting prostate health.

Pumpkin seeds also offer a significant amount of magnesium, phosphorous, copper, iron, manganese, and omega-3 fatty acids, which may help relieve symptoms of high cholesterol, depression, high blood pressure, and arthritis.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2017 All Rights Reserved

New Year New You Healthy Pantry Staples To Have On Hand

January 3, 2017

Looking to build healthier eating habits? Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about.

The easiest way to cook healthy is to have the proper items on hand. Healthy pantry staples are key ingredients for making healthy meals. Fill your pantry with these shelf basics and then during the week shop for more perishable foods. Try and buy organic when possible.

Dried Beans & Dried Lentils
Canned Beans (No Salt Added)
Whole Grains
Whole Grain Pasta
Rolled Or Steel-Cut Oats
Canned Diced Tomatoes (No Salt Added)
Low Sodium Vegetable Broth
Unsweetened Plain Soy Milk
Unsweetened Plain Almond Milk
Mellow White Miso
Tahini
Peanut Or Almond Butter (No Salt Or Sugar Added)
Raw Nuts (Almonds, Cashews, Walnuts, Pumpkin Seeds, Sunflower Seeds)
Dried Apricots, Dates & Raisins (No Sugar Added)
Dijon Mustard
Cider Vinegar
Nutritional Yeast

Instead of thinking about what not to eat, think about healthy things that you can add to your diet. Strive to incorporate more greens and colorful vegetables into your meals.

Concentrate on whole foods in their natural forms such as fruits and vegetables.

Whole grains are key. Instead of reaching for regular pasta or white bread, look for varieties made with 100 % whole grain flour. Brown rice, quinoa and barley are good choices as well.
Try steaming your vegetables instead of frying in oil.

Think of beans, whole grains, and vegetables as the main event. Keep lean meat and fish at 3 ounces or less.

Remember, there are no quick fixes. Making healthy choices is a process that lasts a lifetime.
www.tinynewyorkkitchen.com

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen © 2016 All Rights Reserved

Don’t Forget The Seeds

October 15, 2014

Don’t Forget The Seeds!

Just like pumpkins, the seeds of butternut and other hard winter squashes can be tossed with a splash of olive oil and a pinch of kosher salt, then toasted for a crunchy every occasion snack. 

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