Sad little leftover Easter eggs

By now you’ve eaten all the chocolate, but not all the eggs you coloured. Here are some ideas as to what to do with all the leftover eggs.

1. Egg and potato salad:
Prep 15 min, Cook 30 min. Serves 6 people.
What you’ll need: 6 yellow potatoes (peeled and cut into desired size), 2 green onions, 2 tsp mustard, 3 hard boiled eggs (chopped), ¼ cup olive oil, ¼ cup white vinegar, ¼ cup chopped parsley, salt and pepper to taste.
How to make it: Boil potatoes until just tender, rinse in cold water to stop the cooking process, drain really well. Add eggs, celery and green onions. In a separate bowl, mix mustard, oil, vinegar and salt and pepper. Add to potato and egg mixture, and gently stir until mixed. Season to taste.

2. Egg salad sandwiches:
Prep 5 minutes. Serves 1.
What you’ll need: 2 hard boiled eggs (diced), 1 tbsp sour cream, 1 tsp Dijon mustard, salt and pepper to taste, 2 slices of bread.
How to make it: In a bowl, combine eggs, mustard and sour cream. Season to taste. Put between two slices of bread.

3. Smoked salmon Deviled eggs:
What you’ll need: 6 hard boiled eggs, 2 tsp Dijon mustard, 2 tbsp mayonnaise, 12 small pieces of smokes salmon, 12 capers, 1 tsp of lemon juice, salt and pepper to taste, 2 tbsp coarsely chopped dill.
How to make it: Cut boiled eggs in half. Remove egg yolks by gently squeezing the halved egg from both sides – the yolk usually pops out easily. To the bowl with egg yolks add Dijon mustard, mayonnaise and lemon juice. Mash together with a fork. Fill each egg white by either spooning or piping the yolk mixture. Garnish with a piece of smoked salmon, a caper and dill.

4. A new take on a Cobb salad:
Prep time: 20 minutes. Serves 6.
What you’ll need: 6 cups of baby spinach, 6 slices of crispy prosciutto (microwave slices of prosciutto in a single layer, on a paper towel for 1-2 minutes until crisp), 6 hard boiled eggs (peeled and sliced), 12 cherry tomatoes (halved), 1 avocado (pitted, cored and cubed), ½ cup Goat feta cheese, 3 tbsp olive oil, 2 tbsp balsamic vinegar, 2 tbsp lemon juice, 1 tbsp Dijon mustard, salt and pepper to taste.
How to make it: In a bowl, arrange baby leaves as the base. In rows, arrange prosciutto, eggs, tomatoes, avocado, and Goat cheese. In a separate bowl mix olive oil, balsamic vinegar, Dijon, lemon juice and salt and pepper, and serve as dressing on the side.

5. Asparagus, potato and egg soup:
Prep time: 20 minutes. Cook time: 20 minutes. Serves 4.
What you’ll need: 1 bunch of asparagus (diced and woody ends removed), 4 medium gold potatoes (peeled and diced), 1 tsp Dijon mustard, ¼ cup dill, 1 cup of vegetable stock, salt and pepper to taste, 2 boiled eggs (sliced).
How to make it: Cook the potatoes for about 10 minutes, until starting to get tender. Add asparagus, and continue to cook until potatoes are soft and easily pierced with a fork, for another 10 minutes. Drain potatoes and asparagus, reserving the cooking liquid. Allow to cool slightly. Transfer to a blender. Add vegetable stock and enough of the reserved cooking liquid to cover potatoes and asparagus. Add Dijon mustard and dill. Blend until pureed. Season to taste. Transfer to bowls, and garnish with boiled egg slices.

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Dazzle with these foods at your Oscar party

To match the glamour of the red carpet, serve dazzling hors d’oeuvres and finger foods at your Oscar party that everyone will love.

The award for the best hors d’oeuvre goes to the avocado cracker. This simple appetizer is packed with the goodness of whole grains and healthy fats. Peel an avocado and remove its pit. Cut into slices. Place each avocado piece on top of a whole grain cracker, and top with a slice of red bell pepper.

In the best dressed category you’ll find this low sugar, low salt popcorn, that you season yourself. Microwave a bag of plain popcorn. Divide into two bowls. Lightly spray popcorn with cooking spray and sprinkle with the spice mix. Use nutmeg and cinnamon for the sweet version, and cayenne pepper, curry, turmeric and black pepper for the savoury twist. You can decide who is the winner of this category.

This appetizer will win your heart with its omega 3 fats that are promoting cardiac health. Spread quark cheese (a spreadable low fat fresh cheese available at major grocery stores) on whole wheat Melba toast. Add a slice of cucumber. Top with a slice of smoked salmon.

Hollywood stars are not the only ones to sparkle at this award ceremony. Mix equal parts of your favourite 100% pure juice with soda water for a refreshing sparkling drink that has less than half of the sugar and calories of regular pop.

The stars of the night are the fruit skewers. Cut pineapple, strawberries, and melons into cubes. Arrange on a small skewer. To be completely star-struck with this vitamin packed bite, finish each skewer with a slice of star-fruit.

These tasty, nutritious bites are sure to add glitz and glamour to your Oscar party while taking away the salt and the fat. They are all so good, it’s hard to pick one winner.

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Why cooking on Valentine’s can be fun

Staying in this Valentine’s Day? Instead of spending the whole day in the kitchen trying to impress your significant other with your culinary skills, make simple everyday recipes that both of you like and enjoy. Make the evening special by using your best china, having a simple floral arrangement as your centerpiece and lighting candles for a more romantic atmosphere. Make a playlist of your favourite songs and have it play all night long. With the table set and ready, why not grab a glass (or two) of wine each and head to the kitchen for a couples cooking experience. If your partner is not an expert in the kitchen, let him help with the prep, dicing and cutting. The idea is to spend the night together, enjoy the company, relax and have fun.

On the menu: A three course meal, romance, love and smiles.

Appetizer – Baby spinach salad with goat cheese, slivered almonds and dried cranberries •The salad is easy to make, all you need to do is toss all the ingredients in a bowl and top with your favourite salad dressing such as a balsamic vinaigrette. Voilà! First course prepared!
Entrée – Shrimp and tomato pasta •What you’ll need: spaghetti (6 oz), olive oil (1 tbsp), minced garlic cloves (2), large cooked shrimp (100g), white wine (¼ cup), fresh parsley (¼ cup), cottage cheese (¼ cup), chopped tomato (1), a sprinkle of Parmesan cheese, salt and pepper (to taste).
Cook pasta according to directions. While pasta is cooking, heat olive oil in a skillet. Add garlic and cook while stirring, until golden. Add wine and tomatoes, cook for a few minutes until most of the alcohol has evaporated. Add cottage cheese, and stir until melted. Add chopped parsley and shrimp, turn the heat off. Season to taste. Since the shrimp is already cooked, you only need to heat it through. Combine with pasta, sprinkle with Parmesan cheese and serve. For the added fun and romance, you can play out the scene from “Lady and the Tramp” by slurping the same strand of spaghetti until your lips meet in a kiss.
Dessert – Chocolate covered strawberries •Melt dark chocolate in the microwave on medium heat for 30-45 seconds, or until melted. Add a little bit of butter and mix until it melts. Dip washed and dried strawberries into the melted chocolate and set on parchment paper lined plate. As a friend suggested, before the chocolate hardens you can sprinkle them with chopped nuts or candy. When all the strawberries have been dipped, put the tray in the fridge for the chocolate to harden. Enjoy a glass of bubbly with your dessert, or continue with the wine from dinner.

The whole dinner will take less than 40 minutes to prepare. And by doing it together, you are making it more fun and a part of the Valentine’s Day experience. Clean up as you go, however don’t worry about cleaning up after dinner. Leave the dishes in a sink full of soap water. This one time, you can leave the mess until the next day, or at least until a few hours after dinner.

Have fun and enjoy each other. Nutrition Check wishes you a Happy Valentine’s Day!

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Score With Your Game Day Foods

Super Bowl is a tradition in my family. We may cheer for different teams but the one thing that unites us is the food. We take turns hosting the event, yet for some reason everyone dreads my turn. They assume I would be serving them super healthy foods because I am a Registered Dietitian. The reality is that they will get healthier alternatives without sacrificing on the fun of familiar party foods.

One of my favourite party snacks is an open faced bite size sandwich. To make it, I spread Dijon mustard and quark (spreadable type of fresh cheese that is low in fat and salt) on a thin slice of whole wheat baguette bread, and top with smoked salmon and sliced cucumbers. These tasty bites are sure to become favourites while protecting your heart with their high fiber and omega 3 content.

Next one the menu: homemade root vegetable chips. Thinly cut potatoes, yams, rutabagas, carrots and parsnips. Arrange them in a single layer on parchment paper lined baking sheet. Sprinkle with olive oil and season to taste. Bake in 350F oven, until crispy and golden. Fat and salt content is greatly reduced in this home-made version, and vitamins and minerals bumped up thanks to the variety of veggies.

Finally, a party mix worthy of the biggest sporting event of the year can be made by throwing together ingredients that are already in your pantry. Combine multigrain Cheerios, Shreddies, and no added salt pretzels in a bowl. In a separate bowl mix a small amount of olive oil, garlic powder, onion powder, paprika and Worcestershire sauce. Pour the mixture over the cereal and stir until evenly coated. Then bake on low heat (250F) for about an hour, stirring often. Spread thinly to cool. This lower salt version of a popular snack will keep your blood pressure in check.

I try to offer healthier alternatives to my family whenever possible, as small changes make a difference, but if your Super Bowl Party sticks to already established party foods, it’s important to remember that one event will not ruin an otherwise healthy lifestyle. It’s what you do during the other 364 days of the year that counts.

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Healthy Holiday Food Swaps

Healthy holiday swaps that will give you all of the joy (with none of the guilt).

Re-posting today’s article from the Toronto Star, by Lisa Evans.

 

Naughty: turkey skin
Turkey skin is tasty — but it’s also high in saturated fat and salt. The skin on 3.5 oz. of turkey will add 40 calories and 5 grams of fat to your holiday feast.
Nice: skinless turkey
“Both white and dark turkey meat are excellent sources of protein, however there are some differences in the nutrients they contain,” says Hana Klimczak, a registered dietitian in Toronto. Juicy dark meat is a great source of iron, zinc and selenium, but 3.5 oz. contains 185 calories and 7.5 g of fat, compared to 155 calories and 3 g of fat in white meat.

Naughty: gravy
Both the homemade and packaged varieties are loaded with salt and fat.
Nice: mushroom sauce
Mushrooms are an excellent source of vitamin D and of B vitamins, which help increase your metabolism. Make mushroom sauce by sautéing diced mushrooms with onions and add no-added salt chicken stock and a tablespoon of sour cream. “This adds creaminess, but is much lower in calories than regular gravy,” says Klimczak.

Naughty: buttery mashed potatoes
Smooth and creamy, this starchy holiday staple is a classic comfort food. But a cup of mashed potatoes made with whole milk and butter contains 237 calories.
Nice: sweet potatoes
These winter vegetables are rich in vitamin C and beta carotene. “Just one cup of sweet potatoes [contains] 400 per cent of your daily vitamin A needs,” says Klimczak.

Naughty: eggnog
Made with sugar, eggs and whipping cream, it’s no wonder this festive drink makes the naughty list. “Some commercially prepared eggnog can pack over 350 calories and almost 20 grams of fat in a single cup. That’s more fat than you would find in a McDonald’s cheeseburger,” says Klimczak.
Nice: red wine
Studies show that moderate amounts of red wine can lower the risk of heart attacks, but don’t be fooled by its heart-healthy effects. Red wine still contains between 120 to 160 calories per 5 oz. serving. Limit yourself to one or two glasses.

Naughty: pecan pie
Although pecans are a source of vitamins A, E and zinc, there’s so much sugar, butter and corn syrup in this dessert that each slice will cost you nearly 500 calories and 37 grams of fat.
Nice: pumpkin pie
There’s no reason to skip dessert during the holidays. Pumpkin pie is lower in fat and calories (about 250 calories per slice) and gives you a good dose of beta-carotene and vitamin C.

Naughty: canned cranberry sauce
Although cranberries are high in nutrients, canned cranberry sauces are loaded with sugar.
Nice: cranberry apple sauce
To put a healthier spin on your cranberry sauce, make your own using fresh or frozen cranberries, apples and pears and sugar. “These will add sweetness to your sauce, and you’ll be able to cut the amount of sugar you add,” says Klimczak.

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Holiday Meal Makeover – Change your meal from Naughty to Nice

Holidays center around a lot of home-made food, that can easily be nutritionally improved and made into healthy meals, with minimal changes to taste and flavour. So let’s give a traditional holiday feast a healthy makeover!

Turkey:
Both white and dark turkey meat are excellent sources of protein, however there are some differences in the amount of nutrients they contain. White meat is lower in calories saturated fat and total fat; however dark meat has more iron, zinc, selenium, folic acid, and riboflavin, among other nutrients.  If you do choose to opt for white meat, you are saving yourself 30 calories and 4.5 g of fat for each 3.5 oz serving of meat. Whichever type of meat you choose, take the skin off, as it is loaded with fat and salt. The difference of eating 3.5 oz of turkey with (as opposed to without) the skin will add 40 calories and 5 grams of fat (1.2 of that fat is saturated, or the bad fat, which is equivalent to 6% of all the bad fat you’re supposed to have in a day). Rather than worrying about the type of meat you eat, focus on the portion size.  A serving size is about 3-4 oz, which is equivalent to the size of a deck of cards.

Buttery mashed potatoes:
When it comes to mash potatoes recipes vary a lot including the types of fat used (butter, margarine, oil etc.) and other ingredients added such as skim milk versus cream. This can make a big difference the caloric content of this popular side dish. If making traditional mash potatoes, try to limit the amount of fat used, and make it with skim or 1% milk. Use herbs and spices (garlic, and chives for example) to boost the flavour. Healthier alternatives to mashed potatoes would be sweet potatoes, or cauliflower mash. Sweet potatoes have more nutrients (particularly vitamin A) and are lower on the glycemic index scale, meaning they will not raise blood sugars as much as regular potatoes would. You can simply bake them with a touch of olive oil and sprinkle with rosemary. Another healthier option to mashed potatoes is the cauliflower mash. Make it mostly with cauliflower and some potatoes, and season with low fat goat cheese and caraway seeds.

Gravy:
Gravies are loaded with salt and fat, both home-made and ready-to-eat kinds. Unfortunately there aren’t many healthier alternatives to traditional gravy, however you can serve different sauces to top your meat. Cranberry sauce is a good option, and it can keep meat moist. Mushroom sauce is another great option. I usually dice mushrooms, and sauté them with onions, until soft. Mix in no added salt chicken stock as the base for the sauce. To thicken it up, add a small amount of sour cream – it adds creaminess needed for a sauce, but is much lower in calories than regular gravy.

Cranberry sauce:
Cranberries are packed with flavonoids, and antioxidants, such as vitamin C. In addition they are a good source of fiber while being low in calories, compared to other fruits. One word of caution when it comes to cranberries – although fresh and frozen cranberries are extremely nutritious, dry cranberries and cranberry sauce usually contain a lot of added sugar. To put a healthier spin on your cranberry sauce, start with fresh or frozen cranberries, and add apples and pears. They will add natural sweetness to your sauce, and you’ll be able to reduce the amount of sugar you add to the sauce. Cranberry sauce is very easy to make, so I always recommend making your own, that way you have control over the ingredients you put in it.

Stuffing:
Instead of buying stuffing you can make your own using whole wheat bread and limiting the amount of fat you put in it, or alternately you can make a completely new side dish, such as quinoa with dried fruits and nuts.

Green bean casserole:
Another holiday favourite, green bean casserole can be given a healthy makeover by steaming the green beans, adding a touch of olive oil and sprinkling with slivered almonds.

Desserts:
Holiday desserts tend to be packed with calories, mostly from simple sugars and fats, and can easily rack up to 400 calories for a standard serving size. This is why it’s very important to be mindful of serving sizes when it comes to desserts. Keep moderation in mind. If you are making your own, you can reduce the amount of calories in a pie by omitting the top crust; or reduce the amount of sugar you when making cookies. Alternately, you can use applesauce or Greek yogurt in place of some of the fat called for in a recipe. Be mindful that fat and sugar do give specific properties to baked goods other than flavour, so these substitutions do not work with all desserts.

Holiday drinks like eggnog and wine:
Eggnog, like many holiday beverages can be loaded with calories. A commercially prepared eggnog can pack over 350 calories and almost 20 grams of fat in a single cup (this is more fat than you would find in a McDonald’s bacon cheeseburger).
Although there have been many studies that indicated consuming red wine in moderate amounts can lower the risk of heart attack, and improve cholesterol profile, I wouldn’t advise taking up drinking for this reason. Again, moderation is the key, as even though it may be healthy for us, red wine still contains empty calories, about 120-160 per 5-oz serving. And calories can add up quickly during a holiday meal.
Try to limit the liquid calories during the holiday season, as they do not fill you at all, yet they quickly add up. A festive drink that I serve is cranberry juice mixed with sparkling water with a few fresh or frozen cranberries added to the glass as garnish. It’s very refreshing yet lower in calories than either eggnog or wine.

With simple alterations to our holiday favourites you can still ensure you have a delicious meal to offer to your friends and family, while greatly improving the nutrition content and reducing the amount of calories and unhealthy fats. I hope you get a chance to makeover at least one of your holiday dishes, and enjoy it over the holiday season.

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Surviving the Holidays with no Damage to your Waist Line

Holidays usually center around food, and lots of it. With the holiday season upon us, the fear of overeating and weight gain can be overwhelming. With good planning and following healthy nutrition tips, you will be able to coast through the holidays without overeating or feeling guilty about your food choices.

Here are my top 8 holiday eating tips that can help you survive the holidays with minimal weight gain.

1. Plan in advance.
   If you know that you will be going to a holiday party in the evening, where you treat yourself to sweets, have well healthy meals throughout the day, and save your treats for the holiday party.
2. Don’t skip meals.
   Do not skip meals because you are going to a holiday dinner. Eat your usual breakfast and lunch. Skipping meals can lead to overeating, and feeling out of control.
3. Have an attack plan at a buffet.
   If you are going to a buffet meal, first survey the whole table and the foods offered. Decide what foods are your favourite, and only pick those. You do not need to have it all. You can have a cup of broth based soup and a salad with a balsamic dressing for starters. For your main course, fill your plate once, and do not go back for more foods. For dessert, have fruits. If you want to have a dessert as well, you can, but stick to one small portion.
4. Keep it balanced.
   Remember, a balanced plate is filled half with vegetables, one quarter with starch (potatoes, pasta, rice), and one quarter with protein (meat, fish, tofu, eggs). Having balanced meals will help you keep fuller longer, and will keep your blood sugars and energy levels stable.
5. Pace yourself.
   Holiday meals usually occur over long periods of time. Take a small break between your main meal and dessert. Use this time to talk to friends and family.
6. Be mindful of liquid calories.
   Holiday drinks can pack quite a few calories in a cupful. Opt for lower calorie beverages such as juices mixed with sparkling water. If you are drinking alcohol limit sugary and creamy mixed drinks. You can also have wine spritzers.
7. Don’t forget your exercise routine.
   A lot of people get really busy during the holiday season, and their exercise falls to the back burner. Even if you don’t have time for the gym, try to squeeze in at least 10-15 minutes of activity per day.
8. Do not feel guilty if you do indulge.
   After all, it is the holiday season and one meal will not break your healthy eating cycle. Our bodies are capable of handling a little extra food, and will adjust.

The most important thing to remember is to enjoy yourself, the company of friends and family, to relax and have a joyful holiday season.

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Eat your way to healthy, glowing skin

Vitamins and minerals have the power to affect our skin – make it healthier, more radiant and glowing. So instead of focusing on the skin-care lotions, creams and other treatments, nourish your skin from the inside, by including skin boosting vitamins and minerals in your diet.

Many nutrients that positively affect our skin are antioxidants, so I’ll take a moment to explain what they are. Antioxidants are nutrients that can prevent oxidative damage (damage caused by oxygen). To get an idea of how antioxidants work, do a little at home experiment. Cut an apple in two. Dip one half in orange juice, and do nothing to the second half. Leave the two halves exposed to air. You will notice that the half that has been dipped in orange juice browns at a much slower pace that the one that wasn’t. This process is similar to the effect that antioxidants have on our body. Antioxidants may also improve our immune function, and reduce risks of heart disease and inflammatory diseases such as arthritis. Antioxidants also help reduce damage caused by toxins in our body, such as cigarette smoke.

•Vitamin C
Vitamin C is an antioxidant. It is involved in collagen production – an important protein involved in making of skin and maintaining it healthy and wrinkle free. Vitamin C is also needed for healing cuts and bruises in helping repair tissue damage, and is required for the health of teeth, bones, gums and blood vessels. Vitamin C also protects against cancer-causing cell damage. Most fruits and vegetables contain at least some vitamin C, however foods higher in vitamin C are citrus fruits, peppers, strawberries, tomatoes, broccoli, potatoes, cantaloupe.

•Vitamin A
Vitamin A is also an antioxidant. Vitamin A is involved in cell growth, development, maintenance and repair, including skin cells. It also plays a role in our vision and eye health, and our immune system. Colourful fruits and vegetables tend to have more vitamin A. Vitamin A can also be found in liver, egg yolks, fortified dairy products, margarine, fish oil and some enriched cereals.

•Vitamin E
Vitamin E is another antioxidant. Vitamin E is needed for healthy blood cells and tissues. It also plays a role in our immune system and metabolic processes. Vitamin E can also help reduce wrinkles and make your skin feel smoother, and reduce the risk of sun damage. Good sources of vitamin E are nuts, seeds, vegetable oils, margarine, leafy green vegetables and whole grains.

•Vitamin B complex
Vitamin B complex include all of B vitamins, from B1 to B12. B vitamins are needed for growth and development. Vitamin B3 especially is involved in maintaining the skin healthy. Vitamin B3 is found in liver, fish, chicken, red meat, nuts, whole grains and beans. Various B vitamins are found in different foods, such as fish, poultry, meat, eggs, dairy products, leafy green vegetables, beans, peas, and enriched breads and cereals. so make sure you include variety in your diet to get all of the needed B vitamins.

•Omega 3 fatty acids
Omega 3 fatty acids are required for good health, including glowing skin, strong hair and nails. Essential fatty acids, such as omega 3s are important in the production of healthy cell membranes helping the cells hold more moisture and resulting in healthier skin. Food sources of omega 3 fatty acids are fatty fish such as salmon, mackerel, herring, trout, olive oil, pumpkin seeds, flax seeds and walnuts.

•Zinc
Zinc also has antioxidant properties. Zinc is needed as it supports normal growth and development, it strengthens the immune system and helps heal wounds and damaged skin. Zinc also helps our bodies use carbohydrates protein and fat. It can be found in meat, liver, eggs, seafood, dairy products, cereals and whole grains.

•Selenium
Selenium is an essential component of antioxidant enzymes, and as a result it plays a role in preventing cell damage, including skin cells. Good dietary sources of selenium are seafood, meat and eggs.

•Copper
Copper contributes to the function of many antioxidants. Copper also aides in collagen production. Food sources of protein include organ meats, oysters, legumes, leafy green vegetables, nuts, poultry, and cereals.

Healthy skin can be maintained easily with proper nutrition. By including foods high in Vitamins A, B, C, and E, zinc, selenium, copper and omega 3s you will be helping your skin look and feel great. Supplementation with vitamins and minerals is not needed if you follow Canada’s Food Guide to healthy eating and include variety of food sources of these skin healthy nutrients.

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The Story of a Sun-Dried Tomato Dipping Oil

Working as an In-Store Dietitian for Loblaws has its perks, I get to sample many of their products, including the higher end President’s Choice Black Label Products. The latest item I tried was the “Sun-Dried Tomato Dipping Oil”. It is an exceptionally flavourful dipping oil that is made of extra virgin olive oil, aceto balsamico di Modena I.G.P., sun dried tomatoes, garlic, herbs and salt. I know… it is not the Balsamico Tradizionale, but this is really good stuff. Bread dipped into it just melts in your mouth. But bread and oil is not exactly a complete meal. So, being a dietitian, I have decided to add some vegetables and protein to it. Yes, you guessed it – a Caprese Salad!

Good thing I always have Buffalo mozzarella on hand (due to a little addiction of sorts), as well as tomatoes and fresh basil.

The salad is made in 6 easy steps.
1) Cut tomatoes.
2) Slice mozzarella.
3) Chiffonade basil.
4) Drizzle dipping oil.
5) Toss.
6) Season with freshly cracked black pepper and sea salt to taste.

I love this Caprese Salad. Buffalo mozzarella is so smooth with a velvety taste, tomatoes provide a great sweet and slightly tangy undertones, and the fresh basil complements the flavours perfectly.
The salad always reminds me of warm weather, Italy and the Amalfi coast.

Ah… the Island of Capri… I miss you so…

It’s so easy, you think no one could mess this up, right? Wrong! Although it’s almost foolproof, I do have one word of advice (well, more of a sentence than a word) – do not keep the dipping oil in the fridge, as the olive oil will solidify and you’ll end up pouring pure vinegar on your salad. And that can leave a sour taste in your mouth – but that’s a completely different blog post.

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How a magnificent Caprese Dip was born

I love my food processor. And use it quite a lot. It’s so quick and easy – just throw everything in and mix until processed. This is how many of my dips and spreads come about. Most of the time it starts with leftover tortilla chips (for some reason I can never get the salsa-to-tostitos ratio right). Usually, my go-to food processor dip is hummus – and I make many varieties including roasted garlic, pine nuts, extra spicy, Greek olives. I even make a broccoli hummus (try it if you haven’t, it’s really good).

Well, yesterday I had leftover tortilla chips, and no chick peas. So I had to improvise. Given that Monday (a.k.a today) is my grocery shopping day, my fridge looked pretty sad. A few sundried tomatoes (leftover from a pasta I was making on the weekend), a little bit of cottage cheese in the tub, and some basil leaves that had “use us now or we’ll wilt” written all over them. What is one to do with such ingredients? Caprese salad comes to mind. But alas! No buffalo mozzarella (it never lasts longer than a few days in my household). And even though I am all about healthy eating, I wasn’t going to make a Caprese salad with cottage cheese. So I decided to make a dip. For a detailed recipe and nutritional info (it is low in bad fat, salt and cholesterol, and a source of omega 3 fats and protein) see Caprese Dip on my website. The short version of it is: throw all ingredients in the food processor, and voilà! A fantastic little appetizer is born.
It is magnificent as a dip, a spread, or as stuffing for mushrooms and peppers. So easy to make, yet so versatile! What’s not to love about it?!?

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