Tosca Reno

Happy Saturday morning to ya.

My last post gave quite a few healthy snack ideas for Super Bowl Sunday and I’m back today with a couple more. One is for an eggplant dip called baba ghanoush and the other is for a veggie chili. Both recipes (and the photos that accompany them) are Eat Clean originals created by Tosca Reno. As you all know, I think Tosca is awesome and love the Eat Clean principles. Needless to say, I’m excited to share these two recipes along with a few of Tosca’s tips for Super Bowl parties.

I haven’t tried the chili or dip yet, but I wanted to post them before the Super Bowl (just in case you’ve waited until the last minute like to me decide what you’re going to make.) I’m planning to try my hand at both recipes this weekend so I’ll report back with how they turn out.

I’ve had baba ghanoush plenty of times but I’ve never made it at home so this one is going to be fun to test out!

Baba Ghanoush

By Tosca Reno

Baba ghanoush is an eggplant-based dish that originated in the Middle East. In North America, it’s used as a dip for pita and vegetables, but in Egypt it’s a side dish. Grilling the eggplant before peeling the skin gives it a delightful, smoky flavor.

Servings: 12 x ¼ cup,

 Prep time: 5 minutes,

 Cooking time:

 25-35 minutes

Ingredients

• 1 large eggplant (1½ to 2 lbs)
• 1 clove garlic, minced
• ¼ cup / 60 ml tahini
• 2 Tbsp / 30 ml fresh lemon juice
• ½ tsp / 2.5 ml ground cumin
• ¾ tsp / 3.75 ml sea salt
• 1 Tbsp / 15 ml extra virgin olive oil
• 1 Tbsp / 15 ml chopped fresh parsley

Preparation

1. Preheat the oven to 400°F / 200°C. Heat a grill or grill pan to medium-high heat. Using a fork, prick eggplant six to eight times. (This will keep the eggplant from exploding when it cooks.) Place eggplant on grill to char skin, turning two or three times, 10 to 15 minutes. When skin starts to easily peel away, it is charred well.
2. Using tongs, transfer eggplant to a baking sheet and finish cooking in the oven until very soft, 15 to 20 minutes. To test doneness, stick a bamboo skewer into center of widest part of eggplant and if it easily slides in without resistance, it is cooked through. Remove eggplant and let sit at room temperature until cool enough to handle. Peel away skin and discard.
3. Cut peeled eggplant into pieces to fit into a food processor or blender. Add garlic, tahini, lemon juice, cumin and salt, and blend until smooth. Scrape baba ghanoush into a shallow serving bowl and using a spoon, make a well in center. Drizzle olive oil over top and in center well. Sprinkle with fresh parsley. Serve with warm pita wedges or veggies, or use on a sprouted Ezekial tortilla to make a wrap.

Nutritional Value

Per serving: Calories: 105 | Calories from Fat: 72 | Protein: 3 g | Carbs: 8 g | Total Fat: 8 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 4 g | Sodium: 200 mg | Cholesterol: 0 mg

And, it wouldn’t be the Super Bowl without a big ol’ pot of chili! Hopefully my looks this pretty.

Vegetarian Chili

By Tosca Reno

Servings: 6, Prep time: 25 minutes, Cooking time: 35 minutes

Beans are an ideal source of Clean-Eating protein and even those who aren’t vegetarian love this “meaty” meatless chili recipe. It is still a satisfying version of chili without losing out on hearty flavor. Use leftovers in a wrap for lunch the next day.

Ingredients

• 2 Tbsp / 30 ml cumin seeds, toasted*
• 2 Tbsp / 30 ml extra virgin olive oil
• 1 medium yellow onion, peeled and chopped
• 1 large red bell pepper, chopped
• 1 large carrot, peeled and grated
• 1 head roasted garlic
• 3 Tbsp / 45 ml chili powder
• ¼ tsp / 1.25 ml red pepper flakes
• Sea salt and fresh ground black pepper
• 1 cup / 240 ml canned white kidney beans, rinsed and drained
• 1 cup / 240 ml canned great Northern beans, rinsed and drained
• 1 cup / 240 ml canned red kidney beans, rinsed and drained
• 1 cup / 240 ml canned black beans, rinsed and drained
• 1 cup / 240 ml canned corn kernels, rinsed and drained
• 2½ cups / 600 ml water or low-sodium vegetable stock (gluten free if necessary)
• 2 tsp / 10 ml crumbled, dried oregano
• 2 tsp / 10 ml crumbled, dried basil
• 4 squares dark (75% or more cocoa) organic chocolate
• 28 oz / 784 g canned tomatoes
• Juice of one fresh lime
• Juice of one fresh lemon

Preparation

1. In a Dutch oven, warm olive oil over medium heat. Add onion, pepper and grated carrot and sauté until onion becomes soft and translucent. Stir in chili powder, toasted cumin seeds, red pepper flakes, sea salt and black pepper. Cover and cook over low heat for 10 minutes, stirring occasionally.
2. Add all remaining ingredients. Blend well. Cover and let simmer for 20 minutes. Remove from heat and serve immediately. This recipe can be served over brown rice for a hearty variation. Leftovers are perfect in a wrap.

*To toast cumin seeds: place seeds in a skillet and warm over medium heat until you begin to smell the spices. Shake the pan vigorously so the seeds don’t stick and burn. Remove from heat and set aside.

Nutritional Value

Calories: 329 | Calories from Fat: 72 | Protein: 15g | Carbs: 56g Dietary Fiber: 15g | Sugars: 9g | Fat: 8g | Sodium: 1190mg

Last but not least, here are a few of Tosca’s “rules” from her latest book, Just the Rules, that apply to Super Bowl Sunday. Use these tips and you’ll feel awesome after the Super Bowl instead of stuffed.

Color Up: Super Bowl junk is often a sea of fatty beige foods. Colorful foods are filled with more nutrients and flavor than bland, monotonous, processed foods. Opt for a rainbow of colors on your plate, which offers numerous health benefits.

Smaller Portions, Smaller Pants: A festive atmosphere can often create an eating frenzy, which leaves you feeling blah. It’s okay to enjoy an array of foods, just eat smaller portions. Remember one serving of lean protein is the size of your palm; one serving of complex carbohydrates from whole grain is the size of your cupped hand; and one serving of complex carbs from fruit and vegetables is two hands cupped together.

Fletcherize and Swallow: Do you ever fill your plate, only for the food to disappear moments later? Gobbling food is a common disorder in our fast-paced society. Remind yourself to sloooooooow down, eating is not a race. Eating slowly will not only allow you to enjoy your food, but will help you determine when you’re full and help aid in digestion.

Good Carbs, Bad Carbs: Carbs can be confusing, and are often given a bad rap! Stay away from ‘bad’ grocery store, processed carbs and stick to ‘good’ carbs like fruits, vegetables, legumes and whole grains.

I hope you enjoy these two recipes. Have a great day! We’re touring another wedding ceremony/reception venue this morning (The Mill at Fine Creek), going to the grocery store and then I have a photography workshop all afternoon – it’s going to be a busy one.

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