Edamame Hummus

Posted on May 10, 2013
snack dip and sandwich spread

Edamame Hummus

It’s been a few weeks since I posted anything because I was busy developing recipes for a new diet book that comes out in January. It’s being published by Hyperion so will have mass distribution in bookstores nationwide. It’s very exciting! I’ll let you know more about the book the closer we get to the release date.

Now back to today’s post…It’s an easy recipe for hummus that I came up with a few weeks ago. You can buy hummus at most any grocery store but it’s cheaper to make your own. Plus you can control the ingredients. If you’ve never tried hummus, you should. It makes a good sandwich spread or dip for vegetables or pita chips. It’s usually made with chickpeas but I tried making it with edamame (green soybeans) instead. It turned out great! And you get 7 grams of protein per 2 tablespoon serving. Try it and let me know what you think!

Edamame Hummus
1 cup shelled frozen edamame, thawed
1 garlic clove
1/4 cup tahini
2 tablespoons lemon juice
2-3 tablespoons water
1 tablespoon olive oil
1/2 teaspoon Kosher salt
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika

Place everything in a small blender or food processor and blend or process until mixture is combined and smooth. Add additional water, if needed to reach the consistency you prefer.

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A Chosen Destiny, Book 3 in The Samantha Project series

Posted on April 22, 2013

If any of you have been following along on my journey into fiction writing, I’m happy to announce that I’ve just published A Chosen Destiny, book 3 in my young adult series, The Samantha Project. It’s technically the end of the trilogy, although if there’s interest I might write a follow up book that shows the characters a few years into the future. All three books are available in different formats (Kindle, Nook, paperback) so check the My Fiction Books tab for links.

For those who don’t know about this series, the books are suspense thrillers that involve the genetic enhancement of a teen girl (Samantha) by a global corporation with the financial backing of a secret society. It’s good for older teens or adults interested in science fiction, technology, genetics and/or paranormal romance. The description for book 3 is below. Please pass it along to anyone who might be interested! Indie authors, like me, really appreciate it. If you’ve read the books and want to learn more about the science behind it and the characters, check out my author blog. I also just started a Facebook fan page, which could use some “Likes” for those of you on Facebook. Thanks again!

A Chosen Destiny
Samantha’s destiny was chosen long ago. At least that’s what she’s told by the people who created her. Her enhanced genes and genetic software were meant to do everything from mold her personality to pick who she falls in love with.

But can destiny be changed? Ever since Samantha learned the truth about herself, she’s struggled to figure out who’s really in charge of her life. Can she make her own choices? Or is her future determined by her genes?

Old enemies reappear and new ones emerge as Samantha and Erik use their powers to fight the people who are after them. But it’s getting harder to figure out who’s good and who’s evil. The enemy they’ve been fighting may not be the one who’s truly after them.

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Vegetable Macaroni Soup

Posted on April 3, 2013
vegetable and pasta soup recipe

Vegetable Macaroni Soup

Before the weather gets warm, I wanted to share another soup recipe. I whipped up a big batch of this last week so I’d have quick heat and eat lunches. With the beans and the whole wheat pasta, it’s actually very filling! Enjoy!

Vegetable Macaroni Soup
3 (14.5-ounce) cans diced tomatoes, undrained
3 cups vegetable broth*
2 cups frozen green beans
2 (16-ounce) cans navy beans, rinsed and drained
2 teaspoons Italian seasoning
1/2 teaspoon red pepper flakes
1/2 teaspoon coarse ground black pepper
3/4 cup dry whole wheat elbow macaroni
4 cups (packed) baby spinach

Combine everything except spinach in a large stockpot. Bring to a boil, then simmer about 10 minutes. Stir in spinach. Simmer another 5 minutes. If desired, top with fresh grated Parmesan before serving.
*If you’re not a vegetarian, you could also use chicken broth.

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Food Additive to Watch For: Carrageenan

Posted on March 28, 2013

Recently I’ve been reading a lot of news stories about carrageenan, an ingredient used in many processed foods. It’s been in the news because there’s a movement to get carrageenan out of organic foods.

The reason people are concerned about this ingredient is because research shows it causes inflammation in the body. In fact, one scientist even said that researchers have used carrageenan to cause inflammation so they can test anti-inflammatory drugs! Research has also shown that carrageenan causes glucose intolerance and impaired insulin response–which could lead to diabetes.

If you’re not sure if you’re consuming this ingredient, check the ingredient panels on some of the foods currently in your refrigerator and freezer. You’ll be surprised how often carrageenan is used, even in organic foods. You’ll find it in a lot of lowfat or nonfat foods, especially lowfat dairy products. You’ll see it in ice cream, deli meats, dairy alternatives (soy milk, almond milk, etc), and prepared meals (frozen dinners, canned soups).

Since this ingredient is in so many of the foods we eat every day, you can see how the amounts we consume could add up quickly. Check out some of the links in this article to learn more about carrageenan. This report provides a good overall summary.

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Cheese Ravioli Soup

Posted on March 21, 2013
low calorie Italian soup

Cheese Ravioli Soup

Here’s another super simple soup recipe. I make this one all the time. You can vary it by adding beans or chopped chicken for a heartier meal. Or you could stir in some baby spinach or kale. Be creative and make it your own! Enjoy!

Chicken Ravioli Soup
7 cups chicken broth
2 (14.5-ounce) cans diced tomatoes
1 (16-ounce) bag frozen mixed vegetables
1 (9-ounce) package light 4-cheese ravioli
1 teaspoon Italian seasoning

Place all ingredients in a large stockpot. Bring to a boil, then reduce heat and simmer until the ravioli is cooked through, about 12-15 minutes.

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Good Diet and Fitness Apps

Posted on March 13, 2013

I was reading the other day that there are about 775,000 apps available at the iTunes store and the number continues to grow. With all those apps, how do you weed out the good from the not-so-good? Well, I’ve checked out several of the diet and fitness ones and listed some of my picks below. For diet apps, don’t rely 100% on the calorie counts. Many times they are off. (I wrote a blog about this topic for Family Circle.) Fitness apps can also be off. They can overestimate the calories burned for certain activities. All apps have their faults but for the most part, these are worth checking out.

MyFitnessPal Calorie Counter and Diet Tracker. This app is a type of online food and activity journal. It’s easy to use and I like that it lets you scan a product barcode. The product information shows up in the tracker, which saves you from having to search for it in the extensive database.

Fooducate. If you can’t decide which product to get at the grocery store, this app can help. It flags questionable ingredients and other not-so-healthy attributes of a product. It also helps you find alternatives. You can find a product by searching or just scanning the bar code. The app also gives you nutrition information about the product, including points values.

Whole Foods Market Recipes. Not sure what to make for dinner? This app has tons of recipes and you can search by meal, food category or special diets (low fat, vegetarian, gluten free, etc).

Locavore. Do you prefer to eat local, in season produce? This app will tell you what’s in season in your area and even tell you how to prepare those seasonal foods.

Dirty Dozen. You know how you always hear that there are some foods you should always buy organic? But you can’t remember what those are? This app will tell you.

Nike+ Running.  If you’re a runner, like I am, you probably like to track your runs. This app does that for you.

Nike Training Club. If you’re not a runner but want some new workouts to try, check out this app. You get 114 custom workouts. It’s great for travelers.

Pocket Yoga. This is good to use at work or while traveling when you want to de-stress with a few yoga moves.

What are your favorite diet and fitness apps?

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5-Minute Lasagna

Posted on March 6, 2013
Polenta Lasagna

5-Minute Polenta Lasagna

Last night I needed a quick dinner so I made this easy lasagna. It really did only take 5 minutes of hands-on time to make. Then I just let it bake while I did other things. The reason this is so fast is because you just assemble it. Unlike regular lasagna, this recipe uses prepared polenta, which is basically just cornmeal and water. You can buy polenta at most any store. It’s sold in a tube. Sometimes it’s in the pasta aisle and sometimes it’s in the produce section. Anyway, it’s a versatile ingredient. You can slice it and brown it in a skillet or bake it. Or you can use it in casseroles, as I’ve done here. I also like it because it’s gluten free. Give it a try and let me know what you think. Enjoy!

Polenta Lasagna
1 32-ounce jar marinara sauce, divided
1 18-ounce tube polenta
3 cups fresh baby spinach, divided
1 teaspoon Italian seasoning
1/2 teaspoon red pepper flakes
1-1/2 cups three cheese Italian blend shredded cheese, divided

Spread 1/2 cup of the marinara sauce on the bottom of a 7×9 inch (or similar size) casserole dish. Slice polenta log into 1/2-inch slices. Place half of the polenta slices over the sauce. Top with 1-1/2 cups of the baby spinach. Pour half of the remaining jar of marinara sauce on top and spread to cover the spinach. Sprinkle with half of the Italian seasoning and red pepper flakes. Top with 3/4 cup of the cheese. Repeat the same layers once more, ending with the cheese. Bake in a 375 degree F oven for 25-30 minutes or until the sauce is bubbly and the cheese is lightly browned. Remove from oven and let sit 5-10 minutes before serving.

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Chicken and Quinoa Soup

Posted on February 28, 2013

Chicken and Quinoa Soup

People always tell me that homemade soup is too hard to make but it’s not at all! It’s so easy! Just toss everything in a pot and simmer. That’s it! So no more excuses. Ditch the canned soup and make your own. Here’s an easy recipe to get you started. If you’re not familiar with quinoa, I encourage you to give it a try. It makes a good (and higher protein) replacement for pasta and rice. Enjoy!

Chicken and Quinoa Soup
8 cups chicken broth
White and dark meat from 1 rotisserie chicken, coarsely chopped
4 medium carrots, peeled and diced
1 16-ounce bag frozen green beans
1 6-ounce bag baby spinach
1/2 teaspoon coarse black pepper
1/4-1/2 teaspoon red pepper flakes
3/4 cup uncooked quinoa

Combine everything except quinoa in a large stockpot. Bring to a boil, then simmer about 15 minutes. Add quinoa and simmer another 15-20 minutes. It the quinoa soaks up too much liquid, just add more broth or water.

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Honey-Ricotta Pears

Posted on February 20, 2013
Honey Ricotta Pears

Honey-Ricotta Pears

Today I’m sharing an easy dessert recipe. Just roast some pears, then top with ricotta cheese, honey and chopped nuts. This would also be a nice dish to make for brunch. Enjoy!

Honey-Ricotta Pears
2 large pears
4 teaspoons honey, divided
½ cup fresh ricotta cheese
1/4 cup coarsely chopped walnuts

Slice pears in half lengthwise and remove core. Place pears, cut side up, in a small baking pan. Spread 1/2 teaspoon of the honey on each pear half (so use 2 teaspoon total for this step). Place pears in preheated 400 degree F oven and bake about 15 minutes or until pears soften and topping starts to get syrupy.

As pears bake, mix remaining 2 teaspoons honey with ricotta cheese. Dollop cheese mixture on top of baked pears, evenly dividing it among the four halves. Top with chopped walnuts. Bake 2-3 minutes more to lightly toast the nuts. Makes 2-4 servings.

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The Golden Couple – Book 2 in The Samantha Project Series

Posted on February 14, 2013

The Golden Couple by Stephanie KarpinskeI’m going off topic from the usual food and nutrition posts to announce that I just published The Golden Couple, my second novel. It’s book 2 in The Samantha Project series. Book 1, The Samantha Project, introduced the mystery behind Samantha and the project she’s involved in. This second book answers some questions from the first book but new questions arise! It has even more action, mystery, and romance and lots of plot twists–it will definitely keep you guessing. Technically it’s in the sci-fi genre but it’s set in present times so it’s not too out-there! If you’re on Goodreads, be sure to add the book to your shelf!

Here’s a description.
In this action-packed second installment of The Samantha Project series, Samantha and Erik go on a search to find a way to save themselves from the genetic time bomb ticking away in their cells. Along the way, they discover a shocking secret–one they wish they were never told!

Although Samantha’s boyfriend, Colin, is back now, her feelings for Erik are getting stronger by the minute. When yet another secret is revealed, Samantha finally learns the real reason why she can’t resist Erik. But only after she’s gone too far with him! So far that Colin may never forgive her.

GlobalLife Genetics continues to pursue Samantha and they’ll stop at nothing to get her. Sam still doesn’t understand what GlobalLife’s plan is for her but she knows it’s something big. And she knows it isn’t good!

 

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