Apples

Jicama

April 22, 2021

Crunchy, juicy, nutrient packed jicama is an unsung hero of the produce aisle. Technically a cousin to green beans, jicama is a root vegetable from Mexico available year-round that is delicious cooked or raw. With a mild, earthy, slightly sweet flavor and an apple like consistency. It’s a great addition to salads, salsas, slaws, and grazing boards. Jicama also works as lighter swap for potatoes in baked and air fried recipes, and it’s delicious sautéed or boiled, too.

If you’ve never tried jicama, don’t be intimidated. Start by choosing one with a smooth, unblemished surface and thin brown skin. The skin should be thin enough to scrape with your thumbnail to reveal the white flesh inside. Avoid thick skinned, bruised, or shriveled jicama, which are signs of aging.

Once you’re ready to prep, start by trimming off the ends of the jicama and slice in half. Then, use a knife to gently peel away the skin.

For Jicama Sticks:
Step 1: Carefully slice off the rounded parts of the jicama, creating a flat surface.
Step 2: Cut each half into 1/4-inch slices.
Step 3: Stack slices and cut evenly into sticks.

Fresh, raw jicama sticks are a great addition to lunchboxes or served on a vegetable platter with your favorite dip. They can also add unexpected, satisfying crunch to cooked dishes, like a noodle salad with jicama and a miso vinaigrette.

Jicama sticks are delicious roasted, too. Their firm texture can withstand the heat, while the edges get golden brown and tender. Toss together with sweet peppers and spices for a simple, satisfying sheet pan side that pairs well with all kinds of meat and fish.

For Diced Jicama:
Step 1: Follow the steps above to create jicama sticks
Step 2: Line up sticks or stack into a pile, then evenly cut into cubes.

Diced jicama is a vitamin and fiber-rich way to add bulk to all kinds of green, grain, and protein-based salads. I love the combination of crunchy jicama with creamy avocado served with grilled chicken.

Moist and mild flavored jicama also plays well with fruit, especially melon. A refreshing combination of watermelon, jicama, and fresh mint falls somewhere between salad and salsa, delicious scooped onto tortilla chips or just spooned straight from the bowl.

Next time you’re at your local grocery store or market pick up jicama and experiment with ways to incorporate it into your recipes.

©Tiny New York Kitchen © 2021 All Rights Reserved

Just Start Where You Are

January 3, 2021

Keeping Resolutions To Get Healthier

People often set their goals too high or don’t take the time to plan out how they’re going to accomplish their resolution. The hardest part of starting anything, especially a healthy living plan, is making that goal a top priority. Create an achievable and specific goal that’s grounded in micro-actions that you can start right now. These simple baby steps can keep you motivated. Here are some ways to begin your path to getting healthier. Just start where you are!

Get More Physically Active
Make it happen by entering it into your schedule. Increase your exercise routing from three to four days per week by adding a 20-minute strength training session on Fridays this month.

Go To Bed Earlier
If your goal is to get to sleep earlier, start by determining how much earlier and how often you will practice this routing. Start with 5 to 10 minutes. The alarm on your phone can help you by setting cues. Build up from there.

Get Up Earlier
Begin with a manageable goal, like waking up ten minutes earlier, which is easier than waking up an hour earlier. Then every other month reset your alarm another 10 minutes earlier.

Eat More Vegetables
More vegetables more often can be your mantra for 2021. Try adding one new vegetable to dinner meals that you make at home this month.

Spend More Time Outdoors
Take a break to for a 15-minute walk outdoors. The fresh air is good for you. Make a daily habit of it.

Pack Your Lunch
Packing your lunch is a good place to start when you’re trying to eat healthier. You can ease the burden by doubling up on the vegetables that you prep at dinnertime two or three times per week, then bring the leftovers to work.

Eat Regular Meals And Snacks
Stashing a piece of produce in your purse can go a long way when you’re stuck waiting in traffic on your way home from work. A healthy snack can keep you from feeling ravenous, and potentially overeating, at your next meal. Make it your goal to pack at least one apple, pear, or bag of carrots in your bag every day so you can snack when you’re in transit.

Drink More Water
Drinking water has a myriad of benefits, but one of the unsung ones is that it forces you to get up and move periodically throughout the day. Hydrate every hour to get every hour.

Limit Alcoholic Beverages
If grabbing drinks after work with coworkers for the purpose of networking interferes with your desire to drink less, consider multi-tasking. Scheduling a walk or exercise class with a colleague can help you clock extra activity and leave you feeling revived rather than depleted. Plan ahead to make sure these new networking events make it to your calendar as often as work drinks used to surface.

Write Down Your Goals and include the steps you will take to keep it. Having a clearly articulated goal and a plan of action is vital for success.

Keep things simple. Break a big goal into a series of smaller goals. Want to lose 50 pounds? Shoot for losing 5 percent of your body weight first, or set five 10-pound incremental weight loss goals.

Mark your achievements. Each time you make a small lifestyle change aimed at reaching your goal (adding five minutes to your daily walk for instance) put a star on your calendar so you can see your progress.

Start with small changes. If weight loss or a healthier lifestyle is your goal, begin with a simple step like swapping one snack per day for a piece of fruit. The benefits will add up without majorly impacting your lifestyle.

Tap the power of a streak. Let’s say you keep your resolution for a week, or two weeks, or a month. That’s a fabulous streak and you can let it drive you. And if something happens to force you to break it then start a new streak!

And Remember….Just Start Where You Are!

©Tiny New York Kitchen © 2021 All Rights Reserved

Holiday Eating Done Right

December 18, 2020

This holiday season, whether you are planning your usual celebrations or making new smaller traditions it is important to balance holiday favorites and healthful options that are delicious. Sticking to wellness goals can be challenging during the holidays. Here are some tips to help you stay on track.

Pack Healthful Snacks For Travel
If you’re traveling this holiday season it can be challenging to eat healthy. Rest stops, gas stations, and airports aren’t known for healthful snack options. Pack your own for holiday trips. Try apples or bananas paired with nut butter, trail mix, or pre-cut vegetables with hummus cups. Be sure to fill up your water battle, too.

Mindful Eating
Mindfulness is the practice of being present and in the moment and can help you fully enjoy each eating experience. Turn off technology, set the table and eat slowly, using all of your senses with each bite. These habits can help you tune into your hunger cues and allow you to savor your meals without overdoing it. Plus, mindfulness can help you fully engage in the time you’re spending with loved ones.

Work In A Workout
When you’re in the thick of holiday prep, your exercise routine may fall by the wayside. Since you can’t add more hours to the day, fit in exercise when you can by parking farther away at the grocery store or taking the stairs at the mall.

Indulge Your Sweet Tooth Mindfully
There are many holiday treats to choose from. Plan to pick out your favorites and truly savor them. That will make it easier to skip the rest. If you stick to your normal healthy eating patterns most of the time, you will come out of the holiday season satisfied but not over stuffed.

©Tiny New York Kitchen © 2020 All Rights Reserved

Autumn Apples

October 2, 2020

Autumn’s bounty is vibrant, varied, and delicious. Apples of all varieties are now available at farmers’ markets and supermarkets, including crunchy, sweet Honeycrisp, gorgeous Galas, MacIntosh mottled with both green and red, pale yellow Ginger Golds, and dark, dusky Paula Reds.

Apples are the perfect snack, satisfying and sweet. Try slicing an apple, place the slices in a plastic baggie, sprinkle liberally with cinnamon, close the bag, and shake until the slices are well coated with cinnamon. The apple slices will stay crisp and white for several days in the refrigerator. Perfect for grab and go school lunches, picnics or work from home snack breaks.

A versatile cooking ingredient, apples go well with both sweet and savory components. Combing apples with plums, cranberries, figs, raspberries or blueberries will yield particularly pleasing desserts, such as pies, puddings, tarts, cobblers, and crisps. Whether baked, poached or sautéed, apples lend marvelous layers of flavor to breads, sauces, slaws, salads, stuffing, coleslaw, chutney, and relishes.

As the weather turns cooler, what could be more comforting than the scent of apples roasting in the oven, mingling with spicy cinnamon. Apples enjoy an easy association with all manner of spices, including allspice, cloves, ginger, and nutmeg.

©Tiny New York Kitchen © 2020 All Rights Reserved

Tomatoes

June 30, 2020

Is there anything better than ripe, juicy summer tomatoes? Tomatoes shine in salads, as toast toppers, and in pasta.

Heirloom tomatoes are grown from seeds that have been passed down through generations and are not modified in any way. They come in hundreds of varieties.

The tomato is technically a fruit because it contains seeds. Still, in 1893, the U.S. Supreme Court ruled to classify it as a vegetable since that’s how it is used in cooking.

Unripe tomatoes won’t ripen in the fridge. Keep them on your counter until they are ready to eat.

The first tomatoes to arrive in Europe were called love apples, apples of paradise and golden apples. Some were considered too pretty to eat and used as table decorations.

22 pounds of tomatoes are eats per person per year in the U.S. About half of that comes in the form of ketchup and tomato sauce.

30,000 is the number of tomatoes produced in one year by the world’s largest tomato plant. They were grown in the greenhouses at Disney World.

25% of your recommended daily amount of vitamin C is in 1 medium tomato. Tomatoes are also high in vitamin A, vitamin E, and lycopene (an antioxidant that can improve your heart health and lower your cancer risk.

“Work With What You Got!”

©Tiny New York Kitchen © 2020 All Rights Reserved

20 Good Health Habits

January 28, 2020

Start small, with goals that work for you and your family. These are the habits you’ll keep in the long run.

1. Add More Color To Your Plate
More color on your plate means more variety, more nutrients, and more flavor. The next time you shop, try putting the rainbow in your cart: orange citrus, yellow pineapple, and dark leafy greens.

2. Eat Seasonally
Keep a produce calendar handy so you know what to look for. In season produce is fresher and typically less expensive. January is good for root vegetables, kale, and citrus.

3. Drink More Water
Stay hydrated by infusing your water with citrus slices, herbs, berries, or cucumber. Making water more interesting will encourage you to drink more.

4. Try A Whole Grain Swap For Pasta And Bread
Once in a while replace regular pasta and bread with a whole grain alternative. These complex carbs will help you feel full. Look for whole wheat, whole grain, and multigrain alternatives.

5. Pack Your Snacks
Opt for high fiber and protein snacks like hummus and pretzels or apples and peanut butter. Unlike sugar and empty carbs, fiber ad protein will keep you full.

6. Eat Breakfast More Often
Stock up on on-the-go options. Egg muffins in the freezer, instant oatmeal in the pantry, and a bowl of fruit on the counter. The morning rush won’t be an excuse for skipping this important meal.

7. Make A Shopping List
Check your refrigerator, freezer, and pantry before making a list. Organize your list based on the layout of your store. You’ll save time at the store and won’t accidently buy what you already have.

8. Try A Plant-Based Swap For Meat
Try a meatless version of a weeknight staple like burgers, pizza, or pasta. You’ll get more nutrients into your meals by swapping meat for plant-based options.

9. Stock Your Freezer
Keep staples like frozen meatballs or chicken tenders and steam-in-bag vegetables for last minute meals. A fully stocked freezer is better than takeout. You’ll save money and get dinner on the table even on busy weeknights.

10. Reduce Your Food Waste
Use overripe fruit in smoothies and muffins. Turn leftover vegetables into stir fries and soups. Turning leftover produce into nutrient-dense meals is a win-win for your wallet and your health.

11. Make A Meal Plan
Write meals on the calendar at the start of the week. Everyone knows the menu and you won’t be scrambling for dinner ideas at 5pm.

12. Bring Your Lunch 3 Days Per Week
Instead of swearing off midday takeout, start with 3 days a week. When you pack school lunches, pack office lunches too. You’ll save time waiting in line, save money, and eat better.

13. Try A New Recipe
Shake up your dinner routine with a recipe or ingredient you haven’t use before. You’ll avoid a recipe rut and learn new kitchen skills.

14. Eat Out One Less Time Each Week
Try a speedy dinner or slow cooker meal that’s ready when you get home. Home cooked meals allow you to control the ingredients and choose more healthful options.

15. Drink Less Soda
Swap for flavored seltzer, iced tea, or sparkling fruit juice. Instead of cutting out soda try drinking 1 less can a day. Quitting cold turkey makes habits hard to break. Start with a smaller goal and eventually it will make a big difference.

16. Eat Together One More Night Each Week
Make dinner device-free, with everyone eating together. Keep it fun with a top-your-own taco, baked potato, or burger night. Enjoying a meal together as a family has been shown to encourage healthy eating habits and better communication.

17. Cook With Your Children Once A Week
Children who help choose, shop for, and prepare a recipe will be more interested in eating it.

18. Get Ahead On Sunday
Prep components instead of entire meals. Roast vegetables, cook grains, and bake extra chicken, then mix and match for quick lunches and dinners during the week. Planning ahead helps you save time, eat better, and reduce the stress of busy weeks.

19. Embrace Healthy Fats
Look for sources of unsaturated fats, like olive oil, nuts, seeds, and avocados. Good-for-you fats help regulate cholesterol, absorb vitamins, and prevent heart disease.

20. Give Plants More Plate Real Estate
Fill about half of your dinner plate with plants, then divide the rest between your starch and protein. Rebalancing your plate is an easy way to eat healthfully.

“Work With What You Got!”

©Tiny New York Kitchen © 2019 All Rights Reserved

Autumn Fruit

November 8, 2019

The fruit that is available in the autumn isn’t nearly as abundant as the fruit that’s available in the summer, but there are actually some delicious seasonal autumn fruits that you can look forward to eating. Delicious, tasty, and healthy seasonal autumn fruit is also a refreshing alternative to the heavier food we tend to eat in the colder months. If you love fruit and have been missing summer’s bounty, there are plenty of autumn fruits that will satisfy your craving.

Apples are one of the quintessential autumn fruits. Every fall you will see crates full of apples at farmers’ markets. Try venturing out and get some of the lesser known varieties of apples. Each variety tastes very different and autumn is the perfect time to try all of the different varieties.

Pears are best in autumn even though you can get them year-round. In fall they make a great snack. Like apples, there are many different varieties of pears. Try as many different varieties as you can.

Pomegranates are so delicious because they’re the right combination of tart and sweet. The best pomegranates start being available in late October and early November, which means you must wait for most of autumn for them to be available.

Cranberries are not a fruit that most people think of eating. In fact, cranberries usually only make an appearance as cranberry sauce or jelly. However, there are actually other uses for this tart fruit. They make excellent smoothies when blended with oranges and bananas. Cranberries also taste great when roasted along with vegetables because they add a nice tart bite.

Grapes are a fruit that people eat by the handful. They’re delicious, and they make a nice healthy snack that children and adults love. If you have a chance, try some concord grapes this fall. They are a nice treat and a change from the globe grapes that we always find in the market.

Figs start making an appearance in grocery stores in early fall. They can be expensive, but they’re worth it. They have a wonderful sweet flavor that’s not too intense. Figs do have delicate skin so if you do buy them, make sure you plan on eating them right away.

Persimmons are a sweet fruit, but when you get persimmons you should make sure they’re fully ripe before eating them. Unripe persimmons are very astringent. Make sure they are plump and juicy before taking a bite.

“Work With What You Got!”

©Tiny New York Kitchen © 2019 All Rights Reserved

Salad With Maple Mustard Dressing

November 1, 2018

In a bowl mix baby greens or baby spinach with 1 peeled, quartered and thinly sliced apple or pear. 1 apple or pear for every 2 people. Pour over enough Maple Mustard Dressing to moisten. Transfer to salad bowls and garnish with toasted chopped pecans and crumbled gorgonzola cheese. Enjoy!

“Work With What You Got!”

©Tiny New York Kitchen © 2018 All Rights Reserved

Beautiful Autumn

October 16, 2018

Beautiful autumn! The tapestry of autumn is tinged with splendor, as nature sheds its robe of green and garbs itself in the richly textured colors of fall. As leaves begin to turn deep shades of burnt orange, russet, gold, umber burgundy, cooks seek out lavish and luscious seasonal ingredients.

Apples
Pears
Cranberries
Persimmons
Pomegranates
Cabbage
Rutabaga
Turnips
Cauliflower
Beets
Sweet potatoes
Pumpkins
Squash

“Work With What You Got!”

©Tiny New York Kitchen © 2018 All Rights Reserved

Baking Season

November 1, 2017

I like to bake all year long, but baking season is officially here!

Latest Recipes

Paleo Double Chocolate Cookies

Paleo Double Chocolate Cookies

Snickerdoodle Apple Scones

Snickerdoodle Apple Scones

Rigatoni With Eggplant & Feta

Rigatoni With Eggplant & Feta

Breakfast Poutine

Breakfast Poutine

Slaw With Chili, Ginger & Tamari Dressing

Slaw With Chili, Ginger & Tamari Dressing