Registered dietitian and executive chef Michelle Dudash joined us on Wednesday to share the latest food and nutrition trends she discovered when she recently attended Expo West, a massive natural food event in sunny California.
Everything vegetable
From plant-based “seafood” to dairy-free “cheese,” there may be more plant-based meat and seafood analogs than their true meat counterparts!
Foods you could soon see on supermarket shelves: Current Foods Plant-Based Seafood and Daring Plant Chicken Pieces
To make your own vegetable “cheese” try this recipe:
Vegan Delicious Pistachio Cheese Spread
Michelle has teamed up with Wonderful Pistachios to educate about the nutrition and versatility of this tasty snack and recipe ingredient.
Michelle uses Wonderful Pistachios In-Shell No Salt in this recipe.
Wonderful pistachios are a complete source of plant-based protein, providing all nine essential amino acids. Pistachios are a good source of plant-based protein and fiber, providing 6 grams of plant-based protein and 3 grams of fiber.
About 90% of the fats in pistachios are unsaturated. This trio of nutrients can help keep you full for longer.
Low sugar, no sugar and no added sugars
From no-sugar-added kombucha to decaffeinated seltzer water, low sugar isn’t going away anytime soon.
Try this new recipe with no added sugars from POM Wonderful, which Michelle is working with.
POM Wonderful Gingery Mojito Mocktail
So refreshing, with lime and ginger.
POM Wonderful 100% Pomegranate Juice is a healthy ingredient in the fridge and a simple, delicious way to supply your body with antioxidants, strengthening its antioxidant defenses.
POM Wonderful 100% antioxidants from pomegranate juice help fight free radicals, which are unstable molecules that can cause damage to our bodies over time.
Each bottle of POM Wonderful 100% Pomegranate Juice contains the juice of pressed pomegranates and nothing else – no fillers and never added sugars.
Total time: 60+ minutes
POM Wonderful Gingery Mojito Mocktail Recipe
Ingredients:
- 1 cup POM Wonderful 100% pomegranate juice
- 2 teaspoons fresh lime juice
- 1 teaspoon freshly grated ginger
- 1/2 teaspoon pure rum extract (optional)
- 10 fresh mint leaves
- 3/4 cup sparkling/soda water, chilled
Instructions:
Add the pomegranate juice, lime juice, ginger, rum extract (if using), and mint leaves to a shaker container or 1 1/2 to 2 cup jar. Shake vigorously for at least 15 seconds.
Pour into two 2-cup jars or tall glasses filled with ice, add the sparkling water/soda and serve.
Contains 70 calories per serving
Mushrooms in unexpected places
Dried mushrooms were featured in everything from mushroom coffee to potato chips to mushroom snacks to mushroom jerky. Mushrooms contain some health benefits, such as vitamin D when exposed to UV light.
Savory Vegan Delicious Pistachios Cheesecakes
- 1 cup Wonderful Pistachios In-Shell No Salt pistachios, shelled (about 1/2 cup pistachio kernels)
- 1/2 cup raw sunflower seeds
- 1-1/2 tablespoons minced garlic
- 1/2 lemon, grated
- 2 tablespoons lemon juice
- 1/4 cup plus 2 tablespoons water
- 1 tablespoon nutritional yeast
- 1/4 teaspoon sea salt or kosher salt
- 1 tablespoon olive oil
- 50 grapes
- 1 full cup Beautiful pistachios No shells Lightly salted, crushed
Method:
- Place the No Salt pistachios and sunflower seeds in a food-safe container and cover with 2″ to 3″ cold water. Place the lid on the container and place in the refrigerator to soak for at least 12 hours (up to 36 hours).
- Drain the nuts and seeds, discard the soaking water and place in a food processor along with the garlic, lemon zest, lemon juice, water, nutritional yeast, salt and olive oil. Process until very creamy and smooth, scraping down the sides. Adjust spices to taste.
- Line a fine-mesh sieve with two layers of cheesecloth and place over a bowl. Spoon all of the pureed nut mixture into the cheesecloth and twist to secure. Place in the fridge overnight (or at least 6 hours) to set.
Cheese can be kept in the fridge for up to five days or in the freezer for 30 days.
Serving Suggestion: Wrap chilled cheese around a grape and roll in crushed Wonderful Pistachios No Shells Lightly Salted. Place on a toothpick and enjoy! NOTE: You will need about 1 teaspoon of cheese for each grape and about 1 teaspoon of ground pistachios to cover the cheese.
Cooking time: 15 minutes
Mother’s Day dinner at home
If you want to treat your mom to an extra special home-cooked dinner, Chef Michelle Dudash has the recipes for you!
1. What’s on the menu
Pan fried lamb chops with curry sauce
Aromatic Orzo
Simple green salad with cucumber and lemon mint vinaigrette
First of all, you need a good piece of meat. For something a little different, you can use lamb chops or even make a rack of lamb if you really want to surprise Mom.
If mom prefers beef, opt for a good quality steak, such as tenderloin, New York bar, or a thinly sliced flat iron steak.
2. How to make Michelle’s Spicekick® Curry Sauce:
A good sauce can take the meal to the next level and look restaurant quality. Michelle’s Spicekick Curry does the seasoning for you. Her Spicekick Curry is gluten free and contains no added sugars. She relies on herbs, spices and aromatics for flavor – not salt as the first ingredient.
3. How to Make Michelle’s Aromatic Orzo
Although orzo resembles rice, it is a pasta shape. Cook in salted water according to package directions until al dente, then drain and add stock or cream and spices. Reserving some of the cooking water, Michelle adds a splash of chicken stock and 1-3 teaspoons, to taste, of her Spicekick Tuna Salad Seasoning Blend to flavor the orzo.
Perfect combinations: Serve with a fresh salad with cucumber and mint vinaigrette. This salad is from Michelle’s book The low-carb Mediterranean cookbook†
If you’re looking for a thoughtful gift for the cooking mom, consider ordering Michelle’s special Herbal gift box for Mother’s Day at Spicekick.com, or pick up individual packets of Michelle’s Spicekick seasoning at one of these stores around Indy:
- Joe’s Butchery and Fish Market (Carmel)
- Kincaid’s Butcher Shop (Indianapolis and Fishers)
- Turchettis (Indianapolis)
- Safeway of Indianapolis (N. Illinois St. location)
- The Wine Man at Grapevine Cottage (Zionsville)
- Goose Market (Indianapolis)
- Broccoli Bill’s (Carmel)
- Market wagon (online)
Pan fried lamb chops from chef Michelle Dudash with Spicekick® curry sauce Recipe
For the Spicekick Curry Sauce:
- 1 Spicekick® Curry spice mix
- 1 (6-oz) can tomato paste
- 1 (13-oz) can coconut milk (or coconut cream for a thicker consistency)
- Freshly chopped herbs, such as mint, parsley or chives
For the lamb:
- 4 portions of lamb chops (4 large or 8 small)
- Salt and freshly ground black pepper
- 2 teaspoons cooking oil, such as canola or avocado oil
To make the Spicekick Curry Sauce:
Heat a small to medium saucepan over medium heat (no oil). Pour in the Curry spices and roast until they smell aromatic and nutty, about 30 seconds. Add the tomato paste and stir for about 1 minute, lowering the heat if necessary. Pour in the coconut milk and beat until smooth. Simmer on low for a few minutes, keeping the lowest temperature while the lamb cooks.
To make the lamb:
Pat the lamb dry if necessary and season the lamb on all sides with salt and pepper.
Heat a large skillet or frying pan over medium heat. When the pan is hot, add the oil. When the oil is shimmering, place the lamb in the pan and gently press the hearts down so it makes good contact with the pan. Brown, about 5 minutes. Turn and brown the other sides until medium rare, about 130 degrees F with an internal thermometer.
Spoon the sauce onto a plate, spoon the cooked orzo on top and garnish with the lamb. Garnish with chopped fresh herbs, such as mint, parsley, or chives.
More info: visit spicekick.com
SIMPLE GREEN SALAD WITH TOMATOES, CUCUMBERS AND LEMON-MINT VINAIGRETTE
This salad was a staple of most large family gatherings at my grandmother Helen’s while I was growing up. The light acidity of this salad goes perfectly with meat, dips and seafood. My cousin Jenn has maintained the tradition of our Lebanese family by preparing it every time I come. My grandmother always used iceberg lettuce, but my cousin and I mixed it with other vegetables. Toss only the amount of salad you need at once with the vinaigrette to keep the crunchiness.
FOR THE VINAIGRETTE:
- Juice of 1 lemon (about 2 tablespoons) [30 ml]†
- 2 tablespoons (30 ml) extra virgin olive oil
- 1/2 teaspoon dried mint
- 1/8 teaspoon salt
FOR THE SALAD:
- 4 to 5 cups (220 to 275 g) shredded or chopped Bibb or romaine lettuce (or use an Italian blend)
- 1 medium tomato, diced or sliced and quartered
- 1/2 medium cucumber, peeled, halved lengthwise and sliced (about ¾ cup) [89 g]†
- Salt and freshly ground black pepper
To make the vinaigrette: In a jar with a tight-fitting lid, combine all of the vinaigrette ingredients and shake. To make the salad: In a bowl, combine the lettuce, tomato and cucumber. Drizzle the dressing over the greens. Season with an additional pinch of salt, to taste and pepper. Toss evenly and gently.
Recipe Note The vinaigrette is enough for about two extra servings of salad. Therefore, you can expand the salad recipe a bit or reserve the vinaigrette for other dishes, such as seafood.
TOTAL COOKING AND COOKING TIME: 20 MINUTES • YIELD: 4 SERVINGS, 1 CUP EACH (60 G) (WITH 1 TEA TABLE VINAIGRETTE) PER SERVING: 80 CALORIES, 4 G CARBOHYDRATE (2 G FIBER, 0 G ADDED SUGAR, 2 G NET CARBON ), 1 G PROTEIN, 7 G FAT, 80 MG SODIUM.
By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low Carb Mediterranean Cookbook: Quick & Easy High Protein, Low Sugar, Healthy Fat Recipes For Lifelong Health
For more information visit michelledudash.com†
