Browsing Archive: March, 2011

one word....GORGEOUS...

Posted by Bree Marsh on Thursday, March 31, 2011,

ok, ok, i really can't use just one word to describe it!   here are some others....
complex, yet...
taste bud tantalizing...more than one i know...anyhoo, it was VERY GOOD!

Beet, carrot, and cucumber salad tossed with balsamic honey dressing and topped with celery leaves, raisins, walnuts, and microgreens.
beets - 2-3 large or 4-6 small, any variety, i had red and Chioggia(I think)
carrots - 4-6 medium or 10-12 ...

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two unique creations...and some green goals!

Posted by Bree Marsh on Wednesday, March 30, 2011,
one dish turned out pretty well, one may need some work!

Sweet, sour, and salty farro and beet green salad

coc'a'onut pancakes with lemon blueberry glaze

i said on monday that i was planning a beet, black olive, and pomegranate farro salad and sweet potato pancakes, but i had to change my plans a bit when i couldn't find some things at the grocery store and i forgot to add some ingredients in the cooking process!

i had planned to cook the beets with the farro, but since i forgot to add them at t...
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stuffed peppers, mystery veg, and one of my fave non-food, yet made from food, items!

Posted by Bree Marsh on Monday, March 28, 2011,
don't forget to CLICK ON PICS!!!

2 LARGE bell peppers, any color
6-8oz lean ground meat, i used venison...turkey, beef, bison would also work!
1/2 onion, small dice
2-3 garlic cloves, minced
1 tsp fresh thyme, remove from stems
1/4 cup cooked quinoa, plus extra as side dish!
1/2 tsp ground cumin
1/2 tsp ground coriander
pinch (1/4 tsp) ground cayenne
1/4 cup stock
2oz feta cheese

cut tops off peppers like you would when carving a pumpkin.  discard tops and remove all seeds and ribs.  place pep...
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My precious pet...

Posted by Bree Marsh on Friday, March 25, 2011,, i am not talking about my all white, sometimes sweet, but mostly devilish cat, Dixie...

...i am talking about my dark, rich, hearty, and deliciously dense chocolate chia pet!!!


made with luscious unsweetened cocoa powder and crunchy yet tender cocoa nibs AND omega-3 rich chia seeds, this tasty treat is not only delicious, it is a nutrient punch! 

1/2-3/4 cup sweetener, depending on how sweet you would like them (i used 2/3 cup brown rice syrup...agave nectar or honey would work very ...
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Rosemary roasted potatoes

Posted by Bree Marsh on Thursday, March 24, 2011,
let me rephrase.... Teeny Tiny Rosemary Roasted Potatoes!






One pound teeny tiny potatoes OR larger potatoes cut into 1" cubes.
1 tbsp fresh minced rosemary
2 tbsp olive oil
2 tsp balsamic vinegar
1/4-1/2 tsp kosher salt, to your liking!
fresh black pepper, to your liking!
Wash and dry potatoes, coat in oil, rosemary, balsamic, salt, and pepper.
Spread out evenly on a foil lined baking sheet and bake at 375 for 35-45 minutes.

Outside should be brown and...
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Tabouleh Tuesday!

Posted by Bree Marsh on Tuesday, March 22, 2011,

This is dinner tonight!!!  I made it this morning since i am going on a group bike ride with the girls later this afternoon.  The flavors should meld together nicely....can't wait!
Tabouleh is a grain and veggie salad originally from Lebanon.  Bulgur, lemon, parsley, and tomato are some of the traditional ingredients.  Here is what i did...

1 cup bulgur wheat
2 cups stock, veg or chicken, can also use water
2 small seedless cucumbers, small dice
1 yellow/orange pepper, small dice
1 can diced tomato...

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smoked salmon chowder AND weekend getaway food photos

Posted by Bree Marsh on Monday, March 21, 2011,
i used the 2nd and final can of the Captain Jim's smoked salmon last thursday night.  this time in a chowder.

2 garlic cloves, minced
1/2 onion, small dice
3 celery stalks, small dice
1 red or orange pepper, small dice
2-3 cups stock, chicken or veggie
5oz frozen corn
6oz smoked salmon, flaked or small dice
5oz potatoes, medium dice, i used a mix of baby potatoes
fresh thyme, about 1 tsp
salt, 1 tsp
pepper, 1/2 tsp
mascarpone cheese, about 4oz (optional), could also use sour cream

3-4 servings

combine ever...
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Black bean and bulgur mole chili...

Posted by Bree Marsh on Thursday, March 17, 2011,
topped with cinnamon and sour cream sweet potato mash!  pretty descriptive title huh?! 

another crockpot wonder!

Black Bean and Bulgur Mole Chili
1 onion, small dice
4 garlic cloves, minced
1 14.5oz can fire-roasted diced tomatoes
1 14.5oz can black beans, drained and rinsed
1/4 cup raisins
1 tbsp chili powder
2 tsp cocoa powder
1 tsp ground coriander
1 tsp dried oregano or Italian seasoning mix
1 tsp salt
1 chipotle chile in adobo sauce from a can, minced...i used 2 and took the seeds out and it was pre...

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asparagus ravioli with balsamic, parm, and toasted hazelnuts

Posted by Bree Marsh on Wednesday, March 16, 2011,

served with roasted rosemary and thyme shrimp

i was inspired by a recipe from fine cooking magazine, but really made it my own!

serves 2
1/2 lb asparagus, cut off woody ends and discard and cut off soft tips and save, then cut into one inch pieces
1 tsp olive oil
2 tbsp mascarpone cheese
2 tbsp freshly grated parmigiano-reggiano cheese (can sub pre-grated parmesan if you like)
1 garlic clove
2 anchovy fillets (from jar or tin), definitely optional, but definitely worth it! does not taste fishy...

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a little more on curry

Posted by Bree Marsh on Tuesday, March 15, 2011,
i think a lot of people highly underestimate the anti-oxidant power of spices, aromatics, and herbs!  like i said in my previous post....i am crazy for curry  and not just because of the abundance of flavor, but also because of the enormous amounts of antioxidants!  think about it, what is in curry?  tons of deeply colored spices, like tumeric, cinnamon, coriander, clove, cumin, and paprika, along with other (if it is a paste) super flavorful aromatic ingredients like garlic, ginger, lemongra...
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jars are the stars!

Posted by Bree Marsh on Sunday, March 13, 2011,

and a can and a bag!

like i mentioned in my previous post, i am so grateful to have friends that share their favorite food items and ideas with me!  this time, it was Captain Jim's smoked salmon...and it was amazing!  different than other smoked salmon i have had.  it comes in a can and still has the skin on, and has a different texture compared to smoked salmon that comes in a vacuum pack.  it is a little "harder", but not tough at all.  check out the awesome color!

friday night, i chopped it ...
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more shortcuts in meal prep

Posted by Bree Marsh on Friday, March 11, 2011,
as i mentioned before, this week seems to be all about shortcuts, which is ok once in a while!  sometimes you just need a break ya know!  plus, i am anticipating the opening of the Athens farmers market in April, which will bring about more prep....and hopefully more exciting recipes!   like it says on my dense deep thoughts page....preparing a meal nourishes the soul!  i have chatted with a lot of people lately about their use of pre-shredded bagged broccoli slaw mix, and most of them use it...
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how could it be bad, super simple, fruit smoothie

Posted by Bree Marsh on Thursday, March 10, 2011,

half a banana - we like to keep banana halves in the freezer.  peel a whole banana, half it, and place it on some foil in the freezer, no need to cover or contain!
1/2 cup frozen blueberries
3 large or 6-8 small frozen strawberries
any other frozen fruit you like, i added some mango
1/3-1/2 cup kefir
1/4 cup juice (we rotate between dark juices like cranberry/pomegranate and lighter juices like orange/mango)
1 scoop protein powder (whey or soy)
other add ins - 1 tbsp chia seeds, 1 tbsp ground flax s...
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a little more meat this week....

Posted by Bree Marsh on Tuesday, March 8, 2011,
still lots of veggies OF COURSE!!!  i bought a few more meat products this week than i usually do.  i am also taking a few shortcuts in meal prep.  here is one of them...

monday night i did some crockpot pork loin and served it over polenta rounds.  since the polenta was already cooked and ready to heat and eat, i simply slid it out of the tube, cut it up into rounds, salted and peppered both sides, and crisped it up a bit in a lightly oiled skillet, 3-4 minutes a side.  i was able to cut up ...
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Posted by Bree Marsh on Monday, March 7, 2011,
or a machine or a freak!  ok, this is NOT a rant, even though at times it may seem like i am getting a little worked up...i really just want to explain why i do eat ice cream and cookies and mac n' cheese and fried food and candy and ranch dip with veggies occasionally besides the obvious reason that i am NOT an alien from a far off land that only eats food when i need it to fuel my many intergalactic explorations!   i eat nutrient dense foods most of the time because i have learned to prepar...
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not your typical "mixed green salad"

Posted by Bree Marsh on Saturday, March 5, 2011,
recipe adapted from Yoga Journal

1 ripe, yet still a little firm avocado, small dice
1 medium zucchini(raw), small dice
juice from 1/2 lemon
2 tsp olive oil
2 tsp minced chives
1/4 tsp kosher salt
pepper to taste

mix everything together!  ENJOY!

i served it with an omelet stuffed with arugula pesto, tomatoes, and mozzarella cheese.

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crazy for curry!

Posted by Bree Marsh on Wednesday, March 2, 2011,
first....what exactly is curry?  well, i guess there isn't an 'exactly' associated with it!  when i was young and my knowledge and palate were very limited, i thought there was only one type of curry and it came from one whole spice.  boy was i wrong!  there are TONS of different curry powders and pastes to create curry dishes.  spices, peppers,and tons of other things create a curry.  they are mostly used in Indian and Thai cooking.  i like the pastes.  there are sweeter curry pastes, like m...
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black bean cakes and sweet potato fries

Posted by Bree Marsh on Wednesday, March 2, 2011,
recipe adapted from Yoga Journal

3/4 cup cooked black beans, i used canned, drained and rinsed
1/2 cup canned diced tomatoes, drained
1/4 cup cilantro
1 garlic clove
1/2 tsp ground cumin
1/4 tsp salt
bundle of chives or 2 green onions
1/3 cup diced carrots
3/4 cup rolled oats

put everything except oats in a food processor  (click on pics!)

Process until smooth, but still has a tad bit of texture

scoop into a large bowl and add oats

mix together

thoroughly coat oats with bean mixture

form into 4 cakes and pl...
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About Me

Bree Marsh, MFCS, RD, LD Hi, my name is Bree. I love food! I love healthy food! I love sharing my food ideas and tips with you! Follow along and get inspired by all the interesting and easy ways to incorporate super foods into your diet. Check out the 'dense declaration' page for my story!

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Please keep in mind that although I am a Registered Dietitian and many of my recommendations are based on years of schooling and research, I am not your personal RD and I do not know of your specific nutritional struggles and/or health problems!  My advice, although many times is intended for the possible prevention of some chronic diseases, is not intended to cure any form of disease and/or medical problem.  Please consult your doctor before making any drastic changes in you diet or exercise routine!

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