A Note on Free Food

So I'm sitting here, on my best friend's couch in Dallas (watching Maury,) contemplating my time at my company's training facility earlier this week. Maybe the Maury part is irrelevant, but let me tell you -- this training facility is AWESOME. It's my third time going, and every time, I'm blown away by the top-notch amenities. It truly is one of the best investments I've ever seen a company make in its people.

This week, I went for promotional training (woo hoo!), and stayed there for three days and nights -- among a gourmet buffet, a free full-service Starbucks, and not just accessible snack bars by the classrooms -- but 24/7 kitchens in the residence halls (as in, walk 5 feet outside your room door and grab a bag of pretzels if you want.) Trust me, these type of places are not easy when health isn't on your mind -- so you can imagine how hard it is when you ARE watching your health & weight. However, even though there were some blips here and there, I do feel like this is the first time I've gone to training and felt proud about how I managed myself, and I wanted to share a few tips I'm proud of.

When you are constantly among free food, there are a few things you can do to make sure you don't jump off the calorie cliff. This is what I did:

1. Try to think "Am I hungry?" Often, when there is free food in front of us (especially unique food that we think is a "deal" or something we don't often get at home, like coffee-roasted prime rib with a chef cutting it in front of you) we make bad decisions almost like that food is exempt from our plan to stay on track. If you ask yourself if you are hungry, you'll avoid being where the food is -- because you were honest with yourself that you didn't need it.
2. Don't beat yourself up -- be honest. It's dinnertime, class is out, and everyone is heading to the cafe. But honestly, you had one too many granola bars during that last 10-min break an hour ago. Instead of beating yourself up and going to eat (if you're not hungry)-- or worse -- beating yourself up and choosing not to eat dinner (when you actually are hungry) make a choice that's right for you. My point is, we all slip up. Accept it, and then ask yourself if you're hungry -- then act accordingly. You're only as good as your next set of good choices -- remember this is a marathon not a sprint!
3. If it swims, eat it. Instead of being swayed by all the steak, chicken tenders, lasagnas, and creamy soups in fresh-baked bread bowls, I chose to be impressed by the extraordinary fish. During my three days, I had seabass, swordfish, seared scallops, barbecued shrimp skewers, seafood ciappino (like a stew) and the like. It still felt like a treat because while seafood tends to be lower in calories than most meats, those are not fish I usually can afford to eat on a random Monday (looks at you, delicious seabass.) For lunch, I would fill a bowl with arugula and place the fancy fish on top with some vegetables. Often it was so well seasoned I didn't need to add dressing. And if you see something else you must try, do just that -- TRY it (like I did with the bourbon bread pudding on "Texas Night".) Don't take a full serving of everything exciting that you see -- by the time you've circled the buffet, you'll have put 3 dinners on your one plate. Take a lap, see whats out there, decide on what you really want -- then take a piece, love it, and move on.
4. Move. This isn't just when you've overate or when you're in all-day trainings. Anytime you find yourself sitting in the same chair for the majority of the day, it relieves stress when you move. It's what your body was created to do! Think about it, for the majority of human history, were there offices/cubicles? Nope. Get up, take a lap, hit the gym, whatever! It all helps. Hell, I walked on the treadmill while streaming a show on Hulu. It wasn't sweat-inducing exercise, but I could feel the difference.

By the way, he wasn't the father.
xoxo n

Spaghetti w/ Turkey Meatballs & Yellow Zucchini

Guess what, guys -- it's been a YEAR. Yes, a year. 365 days since I launched this blog full of recipes and my non-stop recipe-introducing stream of consciousness. It all started with this Summer Spaghetti (click here for the original recipe, and cringe at my beginner photography skills.) To celebrate, I decided to remake this dish (without looking at the recipe) and clearly, both my photo skills as well as how I think through a recipe, has changed! It's amazing what time will do -- and this shows that there is more than one way to make a great dish -- it just depends on what you have and your attitude to be creative.

I wanted to thank you for all the feedback, Instagram likes, and overall support over the last year. For the next 365 days, I plan on doing better, and that includes: more consistent recipe posting, more commentary on all things health/background knowledge, more interaction with you as readers, and better PR so more people can know about Table Haven. If there's anything else you'd like to see, shoot me an email at thehaventable@gmail.com, or comment on my IG @natalieneilson.

Servings: 4-6

What You'll Need:

• 1 package spaghetti noodles
• Even Better Choice: Whole-Wheat, Multigrain, or even Corn or Brown Rice Spaghetti
• 1 lb ground turkey
• Seasonings: Oregano or Italian Seasoning, Onion Powder, Garlic Powder, Salt/Pepper
• 1 bottle marinara sauce
• Look for nutrition labels with no fat (after all, tomatoes don't have any, so ask yourself what the heck the food company added in there -- yikes)
• 1 large yellow zucchini (this was $0.79 at Trader Joe's)
• Pinch of cheese (perfect for grating if you only have a small chunk left in the fridge)
• OPTIONAL: Fresh Basil

The Step-by-Step:

1. Place a large pot of water on the stove to boil.
2. Season turkey meat, and form into small meatballs. Set aside and wash your hands.
3. Add spaghetti into boiling water. Cook the noodles according to package instructions, as time required may vary depending on the type!
4. As spaghetti is cooking, chop zucchini in small pieces. Season with salt & pepper. When spaghetti is done cooking, drain and rinse with cold water to stop the cooking. Drain again.
5. Heat a large pan on the stove and add cooking spray (a tablespoon or two of olive oil works too.) Cook meatballs in batches, making sure the pan isn't overcrowded and that all sides cook (about 3 min per side.) When the last meatballs are done, remove them from the pan and set aside.
6.  Spray pan again with cooking spray, and add in the zucchini. Cook for about 5 minutes.
7. Add the marinara sauce and the meatballs, and turn down the heat. Let cook for 5 more minutes so the flavors blend together.
8. To serve, put a couple spoonfuls of sauce on the plate and place noodles on top. Then, add more sauce and some meatballs. Grate cheese and add basil.

Enjoy. Here's to another year!

xoxo n

Pesto Grilled Chicken Sandwiches

Nothing says "it's summer" (food-wise) like a good pesto. I've always had a thing for smelling fresh basil (seriously, next time you see a plant for sale at the grocery store, rip a leaf and inhale -- OMG.) I've always been one of those people that buys the packs of fresh herbs to use 1/4 of it in a recipe, then let the rest die -- because who honestly has a consistent reason to cook with sage? However, I broke from the mold and took a chance this summer by purchasing a fresh basil plant from (you guessed it) Trader Joe's (for $3.99!) and cared for it, patiently waiting for the opportune moment to make pesto. And this happened.

Fresh, slightly sweet and cheesy, pesto is pretty much as natural of a condiment as it gets. You'll find lots of different recipes on the internet, and you can easily change it up to get your own results. Here is my own recipe.

Servings: 4

What You'll Need:

• 4 mini ciabatta rolls (or any bread you like)
• 1 package Trader Joe's Grilled Balsamic Rosemary Chicken, cut into 4 pieces
• If you want to grill your own chicken, there are many ways you can do it. For the basics, take chicken breasts, cut into 4 pieces, season with salt and pepper (I would also suggest letting them sit in a plastic bag with a little bit of balsamic vinegar for some flavor!) and throw on the grill until fully cooked and nicely charred. You can also put on the stove with some cooking spray if a grill is not available!
• 4 tbsp Table Haven Easy Summer Pesto
• OPTIONAL: 4 oz sharp white cheddar

The Step-by-Step:

1. Preheat oven to 400 degrees F.
2. Cut ciabatta rolls in half, and toast them in the oven for 5 minutes.
3. Place chicken then cheese on roll, then top with fresh pesto.
4. Place sandwich back in oven for 5 more minutes until heated through.
5. Serve immediately! (If you're on the run and don't have time for the oven, this sandwich is also amazing cold, since it's full of flavor!)

Enjoy!

xoxo n

Easy Summer Pesto

The easiest most tastiest thing on the planet.

2 handfuls fresh basil leaves (about 20)

2 tbsp olive oil

1 garlic clove

1/3 cup grated cheese (preferably parmesan)

optional: 2 cherries (remove the pits)

blend in a blender

(if not thin enough for you, add a spoonful of water)

pour in a jar

refrigerate for up to 1 week

Christmas in July

I've been missing. I know. And I'm sorry.

BUT! I have some great news! Lots has happened over the past month that I'm really thankful for, despite my lack of blogging -- I've made some great food, friends, and memories that I can't wait to share -- including this pic snapped of Austin & I at his fraternity's Centennial Orchid Ball last night.

I appreciate your patience with the lack of recipes, and I hope you've used the past month to peruse all the older ones! :)

xoxo n

Weeknight Chicken Pad Thai

In college, there was a cool Thai place named Sala Thai just down the road from our dorm (on U Street) -- let's just say, it served its date night purpose many a nights. The food wasn't that fantastic, but being college students, we didn't know any better at the time -- it was different. Being Thai "newbies" we fell for the chicken pad thai, which, if you are not familiar, is a classic chicken noodle dish, similar to chicken lo mein at a Chinese restaurant with a little different flavor, and is probably the most-ordered dish at any Thai place in America. we've since moved on to better and more adventurous Thai (such as Sawatdee in Arlington and Mai Thai in Georgetown) -- but I still actually judge a place (not sure if it's appropriate) by a bite of its Chicken PT.

Last night, I had the biggest kitchen urge to make this happen. Scouring the internet for recipe inspiration, I soon realized that there are ALOT of published/blogged ways to make this dish -- and it's confusing! One blogger I found said to use "coconut aminos" and another said to use "tamarind nectar." Umm, what?? As you guys know, I don't publish a recipe unless it's (1) approachable and (2) made with easy-to-find ingredients. (I've had tamarind candies before, but sheesh! Nectar?) I'm sure those other pad thai recipes taste great, however, I don't want to send you all to an Asian store across town to make it happen. That's not realistic. Hence, the "weeknight" title of this recipe post. And because we loaded it up with extra veggies -- this made literally a pot-full of noodles so it'll last Austin & I all week, just like our leftovers had to in college =)

I hope you enjoy.

Servings: 6-8 (about 1 1/2 cups)

What You'll Need:

• 1 lb raw chicken breast, sliced thinly (or beef, or whole shrimp, or just veggies, your choice!)
• 1 eight-ounce pack of noodles
• Any type will do -- spaghetti, linguine, fettuccine, or Asian types like soba or udon!
• Look at the nutrition facts to get the ounces -- it'll probably say 4 servings of 2 oz.
• 1 tbsp olive oil
• 1 lime
• 1 tbsp peanut butter
• 3 cloves fresh garlic (or 2 tbsp of the garlic puree you can find in a jar at the grocery store)
• About 5 cups of your favorite assorted veggies, chopped (think mushrooms, shredded carrots, broccoli, onions, sugar snap peas, bean sprouts, red bell pepper)
• Easy (and cheaper) way -- Trader Joe's Asian Stir Fry Mix $3.99 or a pack of Giant's Frozen Stir-Fry Vegetables $2.99
• 3 eggs (or egg-whites!)
• 1 tsp red pepper flakes (at the minimum)
• 1/4 cup of low-sodium soy sauce
• 1/4 cup of oyster sauce (can find this on the international aisle)
• 1/4 cup + 2 tbsp seasoned rice vinegar (can find this on the international aisle)
• 2 bowls/1 large pan/1 large pot

The Step-by-Step:

1. Place the slices of chicken in a Ziploc bag. Cutting the lime in 2, squeeze half of the lime's juices into the bag. Add the peanut butter. Zip it up and shake well to distribute the flavor. Set aside.
2. Heat a big pot of water on the stove.
3. In the meantime, chop up one garlic clove. In a small bowl, mix together with the soy sauce, oyster sauce, rice vinegar, and red pepper. Set aside.
4. When the water begins to boil, cook the noodles according to the package directions. Drain and rinse with cold water to stop the cooking.
5. Making sure the vegetables are chopped nicely, add 1 tbsp of olive oil to a very large pan and heat. Add the vegetables, and let cook for about 5 minutes, stirring every now and then. Set aside the vegetables in a bowl
6. Add another tbsp of oil to the pan, then add in the chicken. Let cook for about 5 minutes (until cooked through) then push to the side. Add in eggs, and let cook for about 3 minutes. Stir into the chicken, then add back in the veggies. Stir them all together and let cook for another 5 minutes. 
7. Add in the cooked noodles (if you don't have space, do the opposite -- add the chicken mixture into the noodle pot.) Toss everything together and add the sauce, making sure everything is well combined.
8. Turn off heat and serve. Slice the remaining lime half as a garnish.

xoxo n

Grapefruit & Basil Prosecco Fizzy's

There's nothing like brunch in June. In summer. Well, anytime of year. I served this drink to a few girlfriends this weekend along with my Sweet Potato Pancakes (and other glorious items cooked by my friend Veronica) for a fantastic time. Best part is -- it's easy -- as people keep pourin, just add more champagne!

Servings: About 12 (if using small champagne glasses)

What You'll Need:

• 1 bottle Prosecco, champagne, or any bubbly wine
• About 10 fresh basil leaves (mint also works wonders, if you don't have basil)
• 1 small bottle club soda (like 1 liter size)
• 3-4 large grapefruits, preferrably the Ruby Red variety (I smuggled mine from Texas two weeks ago -- don't judge)
• If you don't have fresh grapefruit, no worries -- you can find some juice at any grocery store now a days (you'll need about 3 cups)
• Ice

The Step-by-Step:

1. Place basil leaves in pitcher, and use the "other end" of a large spoon to mash the leaves (the best you can) until you can smell a very strong herbal smell (that's the flavor seeping out of the leaf.)
2. Cut grapefruits in half, and place one of the halves to the side. Squeeze the rest of them straight into the pitcher, using your fingers to get as much juice out as you can (some pulp/seeds might drop in there -- no worries, people will be impressed bc it looks homemade.)
3. Take the last grapefruit half (the one you set aside) and cut into small slices. Add half the slices into the pitcher.
4. When guests arrive, add the prosecco (all of it,) about 2 cups of club soda, and about a handful of ice cubes. Give the pitcher a good stir, and use the rest of the grapefruit slices as garnish for the glasses!

here's to my adorable basil plant that finally got a good use besides being smelled while Austin judges me.

xoxo n

Skillet Grilled Cheese w/ Arugula and Leftover Ham

Call me 'the Leftover Queen' because the crown fits. I hate (and especially since getting control of my finances -- see here) throwing away good food. Following a weekend at my dad's house where ham was served (and extra's were bagged for Natalie) I thought to myself how I could make it work into my week in a non-leftover way (seriously, where's the fun in just heating it up?) So, alas, an old classic turned chic. With the mellow spiciness of the arugula and the all-too familiar kraft cheese (but fat-free this time) I made this sandwich that knocked my socks off. And for cheap. Hurrah.

Servings: 1

What You'll Need:

• 2 slices white bread
• Even Better Option: 35-calorie-a-slice Nature's Own Wheat Bread (it doesn't taste low calorie -- win!)
• 1 cup arugula
• 2 slices Kraft cheese (fat-free if you can swing it)
• 2 thick slices of ham
•  "I Can't Believe it's Not Butter" Spray (if you don't have this, you can use butter-flavored cooking spray, or just regular cooking spray)
• Regular Cooking Spray for frying pan

The Step-By-Step:

1.  Layer a cheese slice, the ham, the arugula, and another cheese slice in between the two slices of bread.
2. Spray the pan with 
3. Spray the top of the top slice with butter spray.
4. Flip the sandwich onto the pan, so you're placing it sprayed-side down.
5. Let cook for 2 minutes, and then spray the top side with spray butter.
6. Flip and cook for 2 more minutes.
7. Serve.

here's to unboring.

xoxo n

Crostini's w/ Radishes & Melted Brie

One of the best things about spring and summer is the wave of fresh LOCAL produce -- after all, winter is not a very good time for growth, is it? Go into any grocery store now and you'll find fresh fruits and vegetables from your own region -- sometimes even a farm down the road! One of these that doesn't get much shine is the radish -- a beautiful, slice-able, cube-able, (whatever you can think of -- its versatile) slightly nutty vegetable that screams springtime. Add it to salads, sear it with some garlic, the possibilities are endless!

I found the inspiration for this recipe in an old scrapbook of mine with magazine cut-outs. This same scrapbook (and love of recipes) is one of the things that inspired me to walk out on a limb and start a blog! I hope you enjoy these yummy hor d'oeuvres (appetizers for the fancy in you), perfect for your next cookout :)

Servings: 12

What You'll Need:

• 1 baguette, sliced diagonally
• Even Better Choice: Crostini Slices (you can get these from a place like Trader Joe's in the entertaining section)
• 2 cups baby arugula
• 2 tbsp olive oil
• 6 radishes, sliced thin
• Brie Cheese
• Don't be non-cheddarcheese-scared, brie is a mild, creamy cheese that spreads when at room temperature!
• Salt/Pepper
• OPTIONAL: 1 lemon

The Step-by-Step:

1. Preheat oven to 350 degrees F.
2. Arrange bread slices onto a flat oven pan, and toast them in the oven for about 5 minutes.
3. In the meantime, toss the arugula with 1 tbsp of the olive oil and a dash of salt & pepper in a small bowl.
4. Take out the bread, and while still hot, spread brie cheese on each slice.
5. Top with arugula.
6. In another small bowl, toss radish slices with the other 1tbsp of olive oil and a dash of salt & pepper.
7. OPTIONAL: If you have a lemon, rub it against a grater to get some fine shavings of its peel. This is called lemon zest and adds a remarkable citrus flavor to many dishes (even some of the baked goods you love!)

This is sure to be a crowd-pleaser -- I'm all for recipes that make you look like a chef with practically no-effort. Who's with me?

xoxo n

The Easiest "Cuban" Breakfast Hash

Every now and then you need to clean out your fridge, but you're also hungry and don't want to see those odd-man items go to waste! Sound familiar? If you're like me, you can get a little carried away in the grocery store despite your best intentions. Anyways -- a "hungry cleanout" happened to me recently, and this "Cuban" breakfast hash was the result, which was actually packed with yummy and healthy flavor. Sometimes you can throw ingredients together and the result is incredibly tasty, in an unexpected way!

Servings: 1

What You'll Need:

• 4 egg whites
• 1/2 cup canned black beans
• I used the "Cuban style black beans" from Trader Joe's
• 2 tbsp salsa
• 2 thin-cut turkey slices, ripped into bite-size pieces
• Cooking Spray & Small frying pan

The Step-by-Step:

1. Apply cooking spray to frying pan and let heat for about 3 minutes on "medium."
2. Season egg whites with salt & pepper.
3. Cook egg whites in pan, using a spoon or spatula (whatever you have) to stir.
4. Stir in the turkey pieces and the black beans and let cook until the egg whites are firm (about 3 more minutes.)
5. Serve with salsa as the topping, and if you have fresh red bell pepper, slice that baby up! I also made use of that last whole wheat tortilla and light cheese wedge.

here's to spending less and eating better.

xoxo n

Brunch-Ready Sweet Potato Pancakes

No thanks could ever be enough for the troops who ensure our freedom, but I hope you attempted. Before heading out to the National Mall this Memorial Day, I sat down with friends uptown and made brunch. These pancakes were a smashing hit, and secretly easy to make (no one needs to know.) Plus, many of my friends said they didn't even need syrup, because they could "definitely taste the yummy sweet potato." I hope they're a hit for you too!

Servings: 18-20 pancakes

What You'll Need:

• 2 and a half cups boxed Complete Pancake Mix
• Water 
• 1 large sweet potato
• Microwave & Medium Pan
• Cooking Spray

The Step-by-Step:

1. The night before (or a few hours before) -- cut a slit into the middle of the sweet potato and microwave for 15 minutes. Let cool for 10 minutes, then peel off the skin with your hands. Place the sweet potato in tupperware and keep in the refrigerator.
2. When ready to make the pancakes -- With a whisk, stir water (a little at a time) into the pancake mix until slightly runny.
3. Add the sweet potato, and then with the whisk, mash it until it everything has mixed well.
4. Heat the pan and add cooking spray.
5. One by one, cook pancakes for about 3 minutes per side.
6. Serve with maple syrup or nothing at all! :)

here's to summer brunches.

xoxo n

"S'macked" -- My Quest to lighten-up Buffalo Chicken Mac & Cheese

About a month ago, I had the opportunity to visit one of my dearest college friends, Katy, who is living it up in New York City pursuing her dream working in corporate fashion. I had the best time -- it felt like no time had passed (you know, those are the best friendships.)

Sarita's Mac ("S'Mac") in NYC 

Among walking the Brooklyn bridge, eating great street food, and visiting the area we lived in that one summer we interned in the city -- there was this one experience that put a fire in my belly in particular -- and that was ordering the Buffalo Chicken Baked Mac & Cheese at a hot eatery known as "S'MAC." It was delicious and one of those meals you know will set you back, but in a "I don't care, it tastes SO good" way. 

Love ya, Katy!!! I need to come back ASAP!

Upon returning to DC, I kept joking to my boyfriend that if recreate it, and he finally charged me up to stop talking about it and actually cook about it. So, I set out to recreate it in a way that (1) didn't add bulk to my hips, and (2) actually have a substantial amount of chicken, which is something Katy and I joked about the entire time. After doing my research, the best recipe I found was from Iowa Girl Eats. I then tweaked her recipe even further by switching up the proportions in favor of lighter calories and more creaminess: by using mostly Laughing Cow cheese and only 1 slice of cheddar instead of grated cheddar then some LC. I also didn't buy blue cheese because I wanted it to be easy on the wallet, meaning less ingredients in my cart.

The ultimate test: a happy boyfriend, who was full and commented on the "there's actually chicken chunks in here."

Katy, this one's for you!

Servings: 6

What You'll Need:
(The ingredients I changed from Iowa Girl's recipe are in bold)

• 8oz whole-wheat rotini
• 1lb chicken breasts, chopped into bite-sized pieces
• (1 lb is about 2 breasts)
• Salt and pepper
• 1 tbsp light butter
• 1 tbsp garlic powder
• 2 Tablespoons flour
• 1-1/2 cups fat-free half & half
• 6oz plain fat-free Greek yogurt
• 4oz shredded cheddar cheese
• (not needed -- see below!)
• 5 Laughing Cow Light Swiss Wedges
• 3 Laughing Cow Light Cheddar Wedges
• 1/4 cup + 2 Tablespoons buffalo wing sauce, divided
• 1/2 cup panko bread crumb

My Step-by-Step:

1. Preheat oven to 350 degrees F. Cook pasta in a pot of boiling water with a little mixed in salt, for about 5 minutes (al dente.) Drain, rinse with cold water, drain again, and set aside.
2. Spray a skillet with cooking spray and place on the stove over medium-heat. Season chicken with salt, pepper, and garlic powder. Add chicken to pan and let cook until no longer pink. Set aside the chicken on a plate.
3. Return the skillet to the stove and add more cooking spray. Add the butter, and after it melts, at the flour. Stir continuously with a whisk (or a fork, if you don't have a whisk) for one minute. 
4. Pour in the half & half and stir well. After about 3 minutes, the half & half should be thickened. Turn off the heat.
5. Stir in the Greek yogurt then the cheese wedges (one by one.)
6. Once smooth, mix in the buffalo sauce.
7. Add in the cooked pasta and the chicken, and toss it well to make sure everything's coated in the cheese sauce. Pour the mixture into a baking dish, top it evenly with the bread crumbs, then drizzle the remaining 2 tbsp of buffalo sauce on top.
8. Bake for 30 minutes. Bread crumbs should be golden brown (if not, turn your oven to the "broil" setting and let roast for 3 more minutes!)
9. Serve and enjoy.

I want to know -- what have you had and loved?

What are you inspired by??

Let me know -- shoot me an email at thehaventable@gmail.com.

xoxo n

---------------------------------------------------

a note on butter

I used a buffalo sauce brand called "Wing Time" that is creamy and delicious -- think of your favorite sports bar wings. The typical (and greatest) wing sauce is made from mixing hot sauce and butter, so instead of adding the two tablespoons of butter to the pan like Iowa Girl did, I cut it down by half -- because I knew the sauce had it covered. Know that in making food "healthier" -- sometimes you got to take a second and think -- what is already in my ingredients? Who wants to eat butter twice? Ok, we all do -- but honestly -- when was the last time butter did anything good for us? Well, let me not preach -- but I'm going on a cruise this upcoming week, and when I take off that towel and show my swimsuit to the world -- trust me, I'm not going to cry that I didnt have that extra tablespoon. Cheers! 

S'Mac picture: Phude-Nyc

Recipe Adapted from Iowa Girl Eats' "Lighter Buffalo Chicken Mac & Cheese"

Spring Vegetable Miso Soup w/ Sriracha

I know what you're thinking -- SOUP? In SPRINGTIME? Well, yes.

If you've ever been to a sushi house, you've more than likely encountered miso soup -- a light broth with tofu and seaweed that many rumor to aid digestion (I believe it!) Well, when I saw that Trader Joe's offered boxed Miso Ginger broth (for like $2, nonetheless) I got inspired. Skipping the tofu and seaweed and instead adding peas (they peak in flavor in the springtime,) whole grain fusilli pasta, and fresh sugar snap peas, this became an instant meal that delivered nutrients, flavor, and low calories. You CAN do comfort food in springtime without feeling bogged down (A pot pie before you head out in 80 degree weather, anyone? Didn't think so.) Bottom line: Natural energy to fuel your day -- nothing's better than that!

Servings: 3-4

What You'll Need:

• 1 box (or 4 cups) miso broth
• I love the Miso Ginger variety from Trader Joe's, but if you can't get that, feel free to use a low-sodium chicken broth and add a little miso powder -- you can find miso flavor packets at any grocery store, try the international aisle!
• 1 cup dry whole grain pasta (any type you got!)
• 1 cup/about 10 fresh sugar snap peas, cut diagonally

  

  Being Silly -- Topped mine with roasted bok choy & more sriracha! 

• 1 cup frozen peas 
• 1 tbsp sriracha (for that yummy heat!)

The Step-by-Step:

1. Let the broth and pasta cook over medium heat for about 7 minutes.
2. Add the peas (both the frozen and the sugar snaps.)
3. After about 5 more minutes, stir in the sriracha.
4. Taste-test the pasta to make sure it's cooked (different brands have different cook times.)
5. When done, ladle into bowls.
6. OPTIONAL: add more sriracha! ;)

Enjoy!

xoxo n

Stovetop Tomato Basil Chicken

So I'm a big advocate of "using what you have" but realistically,  there will come days where you do not want to eat what's in your freezer! Yesterday was a big example of that for me -- I needed a recipe, and fast. Plus, I was feeling inspired. I needed to pick up Austin from the airport after work, and that only left me an hour to grocery shop, get back to my apartment, and head to Reagan. Wonder Woman? Imagine that.

Leaving work, I started to google healthy recipes that had tomatoes. Personally, I'm not a fan of tomato-heavy recipes (my dad eats them raw and it makes me squirm, even though I know they're an incredible source of lycopene) but I was in the mood for something with Italian flair. Plus, we're on the cusp of tomato season (summer) so I knew tomatoes would be on sale. After googling for a while, I found this incredible recipe for Tomato Basil Chicken from LaaLoosh, a blog that specializes in Weight Watchers recipes (how did I not know about it before -- LaaLoosh, you are now one of my favorites!!!)

I was impressed about the way this dish is a single pot dish (eliminating the complaining mumbles that I usually hear/ignore as Austin loads the dishwasher) and is so easy to put together. It allowed me to be in and out of the grocery store in 15 minutes (and lucky for me, tomatoes on the vine were on sale, so I went with those instead of the grape tomatoes LaaLoosh used.) Besides that, I also made LaaLoosh's recipe my own by adding more basil for punch, as well as a fresh red bell pepper I had on hand. I added the pepper at the very end, so it added a nice fresh crunch! All in all, I highly recommend this next time you want to do a quick, easy, flavorful dinner -- straight from stove to table. Lay a towel down, and let's go.

Servings: 6

What You'll Need:

• 1.5lbs of raw boneless chicken breast (skin removed)
• 1.5lbs is about a 3-breast package
• 4 medium-sized tomatoes, cut into wedges
• LaaLoosh used grape tomatoes, so if you have that, go ahead!
• 1 cup fresh basil chopped (about 10-15 leaves)
• 1 good tbsp light spreadable butter (like I Can't Believe it's Not Butter or Land O' Lakes)
• Salt, Pepper
• Garlic Powder
• Dried Oregano (or Italian Seasoning)
• Cooking Spray

  

  Candlelight dinner, anyone? =)

The Step-by-Step:

1. Carefully rinse and pat dry the chicken breasts with paper towels. Slice each breast in two (long-ways) until you have six portions, and lay the chicken on a plate.
2. Season the chicken with the oregano, garlic powder, salt, and pepper.
3. In a pan coated with cooking spray, cook the chicken over medium heat for about 3 minutes per side. If your pan isn't big enough, you may have to do this in batches. When you are done with the last of the chicken, place all of it in the pan.
4. Add the tomatoes and most of the basil. After about two minutes, give it a good stir to make sure all of the chicken gets the flavor punch! You'll start to notice that the tomato is releasing lots of liquid at this point -- that is good!
5. After about 5 more minutes, turn off the heat, and stir in the butter. Add the remaining touch of fresh basil, and season with a little more salt and pepper until it tastes just right to you.
6. Serve over pasta, brown rice, on it's own, or even over fresh kale (we had it salad style!)

Again, I can't stress enough how much I loved this recipe (Austin raved too!) Not only that, but I want to stress how important it is to be open to other bloggers out there and learn from them -- cooking is not new and there are people out there that can teach you a thing or two -- so thank you LaaLoosh!! Lastly, be humble enough to use what you have (example: I used garlic powder because I forgot to get fresh garlic at the store) when trying something new -- and have the confidence to know that if you put enough love in it, it will taste great!

xoxo n

Recipe Adapted from LaaLoosh

Photos my own

Strawberry-Stuffed French Toast

I was riding home on the bus today, and thought to start reading the May issue of SELF Magazine that I had found in my mailbox this morning and hastily threw in my bag. If you don't read SELF, you should -- they've done a major redesign and have become (in my eyes) one of the best "we love fitness but are still hip" magazines out there. I always find their information fun yet helpful for my fitness journey. Plus -- I love their recipes!!! They had a few more than usual this month because they are having their annual "Drop 10" diet plan to get slim for summer, and the recipes were bomb dot com! I literally almost started to drool right there on the bus! Their "Blueberry stuffed french toast" particularly caught my eye, but since I didn't have all the ingredients, I improvised. I had a bunch of strawberries but no blueberries, and instead of the plain greek yogurt, powdered sugar, and vanilla extract that it required, I had a single cup of vanilla greek yogurt -- and it worked!

Sure enough, it still came out delicious! Who knows, maybe I'll drop ten ;)

Servings: 1

What You'll Need:

• About 5 fresh strawberries (whole)
• 1/2 a cup of vanilla greek yogurt (I love the Yoplait -- only 100 cals!)
• 2 slices whole-wheat bread
• I didn't have whole wheat, but used Nature's Own Honey Wheat!
• 1 egg
• 1 tsp cinnamon
• 1 tbsp milk (I used almond milk!)
• Cooking Spray

The Step-by-Step:

1. Slice strawberries in half; set aside.
2. Spread greek yogurt on both pieces of bread (like you're making a PB&J.)
3. Make a sandwich by arranging the strawberries on top of one of the slices of bread, and topping with the other slice.
4. In a small bowl, whisk together the egg, cinnamon, and milk.
5. Spray a small pan with cooking spray, and let it heat.
6. Carefully, dunk the sandwich in the egg mixture, then turn it over, making sure that both slices of bread get dunked in the egg.
7. Cook on the stove for 3 minutes on each side.
8. Serve with more fresh strawberries, and some maple syrup if you have it!

xoxo n

Effortless Raspberry Key Lime Pie

There's a certain recipe that's near and dear to my heart -- and that's key lime pie. It was the first thing I could make myself that people complimented me on -- I was 12 in a church garage sale and was selling it for $1 a slice -- it was gone in 15 minutes!!! I don't even remember where I found the recipe (it was 2002, lord have mercy) but I distinctly loved it because even though I didn't have the palate for it at the time, every adult that tried it loved it (now I know what they're talking about!!) Even to this day, it's still a big hit at every cookout! 

One adult loved it in particular -- my mom, who's been on my side long before that garage sale! So in honors of Mother's Day, I finally have mustered up the courage to put my cards on the table and show my "secret" recipe that I've kept since 2002. It's so easy that it'll knock your socks  off -- and you can make it FAT-FREE. YES, FAT-FREE, and it'll taste the same because the flavor comes from the FRUIT. In the summer, I take blackberries, raspberries, and blueberries, toss them with a little honey & water, and heap them on top. Trust me, you'll enjoy -- as well as everyone else.

Servings: 12

What You'll Need:

• 1 tub fat-free Cool Whip
• 6 limes (4 if you prefer a sweet pie vs. a tart pie)
• 1 can fat-free sweetened condensed milk
• 1 store-bought graham cracker crust



Look at my beautiful, fit mom -- fresh from her workout!!

• 1 container fresh raspberries

The Step-by-Step:

1. Juice the limes in a large-sized bowl.
2. Take 4-5 raspberries and mash them really well into the lime juice with a fork.
3. Using a whisk, mix the cool whip and the condensed milk into the raspberry juice mix.
4. Pour the mixture into the graham cracker crust.
5. Arrange the other raspberries on top, and place the pie in the freezer for at least an hour and a half.
6. When you're ready to serve, let the pie sit on the counter for at least 20 minutes before slicing.
7. Enjoy!!

This one's for you, Mom!
xoxo n

Good Friday "Bird's Nest" Cupcakes

As a Christian, there is no holiday more humbling than Easter. Outside of all the bunnies, jellybeans, and those (addicting) Robins Eggs candies, I know in my heart the real reason for the season. It's so comforting to know that I am redeemed!

With that being said, I always make the effort to spend the weekend with family members wherever I can find them. This Easter, I spent lots of time kicking a soccer ball, riding a scooter, taking walks around the neighborhood, and (more often) stirring batter in the kitchen and licking the spoon with a certain 7-year-old that I know won't be 7 forever. If you have kids or are around kids this spring, these birds nest cupcakes are the perfect treat. And they're much easier than you think!

Recipe Adapted from Jan Moon's Big Book of Cupcakes

Servings: 18 cupcakes

What You'll Need:

• 1 box vanilla or funfetti cake mix
• Water (amount required on cake box)
• Oil (amount required on cake box)
• Use plain applesauce and a couple teaspoons olive oil to cut fat but not taste!
• Eggs (amount required on cake box)
• Use egg whites to cut calories and cholesterol!
• 1 tub vanilla icing (this time of year, "green vanilla" is available!)
• Cupcake Papers 
• Cooking Spray
• 1 small can of rice noodles (you'll find this on the international aisle; the brand I used is called La Choy)
• 1 bar (4oz) of Baker's melting chocolate 
• Jellybeans (about 20 or so)

The Step-by-Step:

1. Place cupcake papers in cupcake pan, or if you don't have cupcake papers, spray the pan lightly with cooking spray. Preheat oven to 350 degrees F.
2. Prepare cake batter according to the package directions/ingredients listed above.
3. Using a large spoon or an ice cream scoop, fill the pan about 2/3 of the way to the top for each cupcake.
4. Bake cupcakes for 20 minutes. Repeat until all batter is used up.
5. Let cupcakes cool completely (about 30 minutes,) then use a plain table knife to spread the icing.
6. In a separate bowl, melt chocolate by heating in the microwave for 30 seconds, then stirring, then 30 seconds more. Stir again. If its not completely melted by now, microwave it for 10 more seconds.
7. Pour rice noodles in the melted chocolate, and using your hands, toss it lightly until the noodles are completely coated.
8. Spray the cupcake pan with a little cooking spray.
9. Use a spoon to scoop the chocolate noodles into each "hole" in the pan. 1 spoonful is more than enough. Use the spoon to then press down a little into the center, making an indentation.
10. After you fill all the holes, chill the cupcake pan in the fridge for 15 minutes.
11. Take the pan out of the fridge, and using a spare knife or spoon, carefully scoop the chocolate "nests" out of the pan.
12. Place a nest on each cupcake, and rest two jellybeans in each nest's indentation to look like eggs!
13. Enjoy!

xoxo n

"Guinness Beef Stew" with a Kick!

When I was growing up, one of the first things I wanted to be "when I grew up" was a pitcher for the New York Yankees. I wanted to be among the Mariano's, the Andy's, and at the time, the Javier's (Vasquez.) Well, after my dad broke it to me that it was incredibly unlikely, I decided as a girl I would do the next best thing -- be the team doctor. You can do that and be a girl, right? Well, turns out, you have to like the sciences (and the rigor that comes with med school.) Not me!

Since that teenage realization, I've become (obviously) enraptured by other interests, but my Yankees are still near and dear to my heart. I shed tears when Mariano made his last entrance into Yankee Stadium -- and through my sadness I'm kind of excited that Derek Jeter is retiring (he'll have more free time to stumble on the realization that we're meant to be.)

Anyways -- As I've lived and learned, life moves on and so do our interests. It doesn't matter how many sports medicine moments you witness live in your living room (I'm talking about the infamous Jeter nose-dive circa 2004) -- life moves on. Now I'm a federal consultant with a passion for governmental change, strategy, and reorganization. Sound crazy? In a nutshell, its fascinating to me to see how government agencies "roll with the punches" when Congress or even the President changes and a new agenda comes into play. I also love cooking (I hope you realize that by now.) 

With that being said, I have a profound respect for other bloggers out there. They range in experience and fame, with some never even going to culinary school. A lot of them started when food blogging wasn't even a "thing," and my hat is tipped to them. I constantly look to them for inspiration, and I hope one day I can be like them -- and feel like I'm making an impact. 

Ali from GimmeSomeOven is one of those bloggers. I actually follow her on Instagram. While perusing her blog one day, I found a recipe for Guinness Beef Stew and I couldnt wait to try it! It came out with the perfect texture and was exactly what I needed for a cold night with my favorite guy -- and Guinness lover. I paired it with a couple slices of Rustic bread I found at Trader Joe's. We were "Irish" for the night and had a hell of a time! :)

Gimme Some Oven's Guinness Beef Stew

Servings: 6-8

What You'll Need:

• 3 lb. beef chuck roast, trimmed of excess fat and cut into 1-inch pieces
• 2 tbsp salt**
• 2 tbsp. freshly-cracked black pepper** (you can also sub some for cayenne for a better kick)
• 3/4 cup flour, divided
• 3 Tbsp. olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1 (11.2 oz.) bottle Guinness stout beer, divided
• 3 large carrots, peeled and sliced into thick coins
• 1.5 lbs. Yukon gold potatoes, cut into 1-inch pieces
• 4 cups beef broth
• 2 Tbsp. tomato paste
• 1 bay leaf
• 1/2 tsp. dried thyme

The Step-by-Step:

Heat 1 1/2 tablespoons oil in a Dutch oven over medium-high heat. Place 1/2 cup flour in a shallow dish.

Candid Camera -- I got caught! :)

Sprinkle beef with salt and pepper; dredge beef in flour, shaking off excess. Add half of beef to pan; cook 6 minutes, turning to brown on all sides. Remove beef from pan with a slotted spoon. Repeat procedure with remaining 1 1/2 tablespoons oil and beef. Remove beef from pan.

Add onion to the pot, then saute until softened and translucent, about five minutes. Add garlic and saute for an additional minute. Add the 1 cup of Guinness, and stir for 1 minute, being sure to scratch the bottom of the pan to lift up any brown bits. Add carrots, potatoes, beef broth, tomato paste, bay leaf, thyme, and the cooked meat (along with any of its accumulated juices) to pan. Bring to boil, cover and reduce heat to medium-low to simmer. Simmer over low for 1 1/2 hours, stirring occasionally and adding additional water as needed.

Whisk remaining 1/4 cup flour into the remaining Guinness until dissolved. Stir into stew until thickened. Remove bay leaf and season with additional salt and pepper if needed. Serve warm garnished with chopped parsley if desired.

xoxo n

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A Note:

While I thoroughly respect Ali & her blog, I wouldn't be keeping it real if I thought this recipe was 100% perfect (and that's okay, she is human just like I am -- no recipe is perfect.) Maybe its the Jamaican in me, but when I prepared the recipe as is, I tasted it at the end and just HAD to add some spice. The meaty flavor was there, and the stew texture was there, but at the same time, it was bland! More salt and lots of pepper was a must!!! Other than that, there are no differences from the recipe above and the recipe on her blog here. And I completely understand if any of you have experienced the need to tailor any of my recipes to your preferences -- after all, individuality is what cooking is about, and as food bloggers, I think I can speak for Ali that we're here to educate, not dominate. Feel empowered to cook for you. And lastly, I gotta add, this stew -- no matter your spice preferences -- would be absolutely perfect for a baseball game.

So we're clear.... can you blame me?

Jeter Photo: Pinterest

Spaghetti with "Meat" Sauce

I say this often on my blog -- but "there is nothing like" a good plate of (insert classic dish here.) I mean, take that as a good thing, right? That means I only post recipes I'm proud to eat, and that I love to eat! The writer in me is screaming like "why are you so repetitive; they're going to get bored" -- but, at the end of the day, I remind myself that I take pride in what I do and what I post. And I make mistakes too (trust me -- I made this buffalo chicken mac and cheese the other night, and it was a hot sauce-laden disaster) -- so I have to brush it off, figure out a better way to do it, and move forward.

With that being said, there is nothing better than a good plate of SPAGHETTI. Personally, I love it. And I hate it as well. When you're trying to cut back on your overeating habits, putting pasta in front of me is like putting an alcoholic in a bar. Which is why I've figured out a way to make it work -- are you ready for it -- using quality ingredients! Yes, quality. Have you ever found yourself pouring on shredded cheddar cheese on pasta (you know, from the bag) and it not really making a difference? Now think of a time you put a chunk of Parmesan or Gouda in your mouth -- whoa, right? Ever picked up a cheese sample at Whole Foods? Those pieces are the size of your pinky nail, but you can taste it. That's what I'm talking about when I say quality. So while you need to focus on quantity to be healthy, use quality to make it happen! I will forever scream this from the mountaintops if I must -- LESS IS MORE, and if it's not, you're using the wrong brand!

Ok, I've climbed back down from the mountaintop now. This particular spaghetti is meatless, but ground turkey, chicken, or even bison can also work! Use what's in your fridge! You can get a pound of ground meat these days for $3.50 or less!

Servings: 4

What You'll Need:

• 1/2 a package of Multigrain or Whole Wheat Spaghetti
• Even Better Option: Corn or Brown Rice Spaghetti ($1.99 at Trader Joe's)
• 1 bottle Marinara Sauce
• E.B.O: Look for a brand with lower sodium then the rest (think of your swim suit in a couple months)
• 1/2 a pound of ground beef
• E.B.O: Ground turkey, chicken, bison
• What I used: 1 package of Morningstar Meatless Crumbles (which is made of soy but is made to taste/look similar to meat, yum! My very carnivorous boyfriend still loved it!)
• Small block of a strong-flavored cheese
• Good cheeses to keep in mind: Gouda, Extra-Sharp White Cheddar, Goat, Feta, Gruyere
• Keep in mind that cheese is often sold by weight, so if you go to a supermarket, pick up the smallest chunk you can find (the garlic cheddar you see in the picture cost me $1.31 at Whole Foods, and it lasted for days)
• Cooking Spray
• Salt/Pepper/Garlic Powder

The Step-by-Step:

1. Cook spaghetti according to package directions.
2. In a separate pan over medium heat, spray cooking spray and then add ground meat. Season with salt, pepper, and garlic powder. Use a spoon to separate meat as it cooks -- this should take about 10 minutes. There should be no pink or red-colored meat at this point.
3. Add in marinara sauce and stir until well combined.
4. Taste, and add more pepper, salt, or garlic until it suits your fancy!
5. Serve by placing about a cup of noodles on the plate, then top it with a spoonful or so of sauce. Then to top it off, grate your cheese block to add a little pop of flavor. If you don't have a grater, use a sharp knife to get some good slices!
6. If you need a good side dish, check out the recipe for my Easy Garlic Broccolini!

There ya have it -- a good plate of xxx -- and hopefully many more to come! :)

xoxo n

Easy Sides: Sauteed Broccolini with Garlic

When it comes to getting dinner on the table without losing your sanity, quick side dishes are key. They allow you to focus on the star of the show (the entrée) while complimenting it beautifully with practically zero effort. Some favorites of mine are quick-cook brown rice, quinoa, or some sautéed veggies. This broccolini is probably the easiest recipe I’ve posted to date. Perfectly crunchy yet full of its natural flavor, the garlic adds a little zing! There’s so much to love! Lights, camera, action.

Servings: 4

What You’ll Need:

• 1 package broccolini (also known as “baby broccoli” – but if you don’t have broccolini, regular broccoli works great too! Just try chopping it into bite-size pieces)
• 4 garlic cloves
• Cooking spray/small frying pan
• Salt/Pepper
• 2 tablespoons olive oil

The Step-by-Step:

1. Cut the garlic cloves long-ways into really thin slices.
2. Spray pan with cooking spray and let heat on the stove for about 30 seconds before adding half the garlic. Stir it lightly, and after about 30 more seconds, stir in the broccolini.
3. Do not touch for about 2 minutes! This is important to get that nice sear!
4. Add the rest of the garlic. Ligthly toss, then turn off the heat. Leave the pan on the stove so it keeps “cooking.”
5. When ready to serve, drizzle with the olive oil.

enjoy!!!

xoxo n

Simply Homemade Chicken "Noodle" Soup

Anyone who's anyone knows that soup is a cure-all. with the crappy weather we've been having in DC, this couldn't be more true. As I'm typing this -- snow is falling -- and it's March 30th!!!! Can you believe this? The great thing about this soup, is that its literally pour, cook, and go -- it couldn't be easier, and it freezes magnificently -- making it a top choice for saving the extras and reheating later. What's not to love (besides the weather?) 

Servings: 6

What You'll Need:

• 2 chicken breasts, raw
• 1 cup fusilli (curly noodles)
• If you have another pasta, go for it -- just break it up into smaller pieces first!
• 5 large carrots, sliced into coins
• 4 cups low-sodium chicken broth
• 2 cups spinach
• Pinch of Salt/Pepper
• Optional: 1 tablespoon Poultry Seasoning
• Optional: 1 tablespoon Cayenne Pepper (if you like it spicy!!)

The Step-by-Step:

1. Heat the chicken broth over medium heat in a large soup pot.
2. Stir in salt & pepper. 
3. In the meantime, cut chicken breasts into small slices. If you have the optional ingredients, season the chicken. When broth starts to simmer, add the chicken. Cover the pot.
4. After about ten minutes, add the carrots and pasta. Turn down heat. Let cook for 15 more minutes.
5. Lastly, stir in the spinach and turn the heat down to low.
6. After about 5 more minutes, the soup is ready to serve!

xoxo n

why wouldn't you cook the chicken first?

If you have cooked chicken left over, by all means, add it instead of raw chicken. I am a big fan of buying rotisserie when I know I'll have a busy week, because it cuts out the extra work. But when you have more time, I recommend adding the raw chicken right into the soup -- that way, all of the chicken flavor has nowhere to escape, as might be the case if you cooked it first in another pan! All in favor, say raw!

A Girl Walks Up to a Bar......

Anyone that has known me for a while knows that during the first few seasons of Real Housewives (the original New York, of course) I was blown away by the refreshingly REAL voice of Bethenny Frankel. Among other people who seemed to feed into the drama for the ratings, Bethenny had a clear "I don't have time for this sh!t, I have real world problems" attitude from Day 1, and I was shocked. Inspired by her business sense and undeniable hustle, months later, I ordered her book and read about her story. Since, I've been a Bethenny fan. It takes wit, courage, perseverance, and true knowledge of yourself to go from entrepreneur making cookies in someone else's kitchen at night to launching a multi-million dollar low-calorie wine brand and TV shows of her own. The understatement of the year = I applaud her.

For those that have seen the Skinnygirl
logo around on shelves, that is the backstory -- the triumph of a singular idea. One woman wanted her drink and her figure too. From the beginning, Bethenny has written many books on the subject of health & food (she's a culinary graduate,) and the Skinnygirl brand has since expanded to bars that in my opinion, are very well-aligned to the TableHaven mission of healthy yet tasty.

Well, lucky for me, since I follow her on Instagram (@bethennyfrankel,) I saw that her staff at Skinnygirl was having a give-away --  3 months of Skinnygirl bars if you instagrammed the bars being sold in a Hudson News store and were selected. Again, the luck was in my favor, Hudson News are in airports, and I was traveling the next day. So I did it -- and lucky for me -- I was selected of those who entered.

These bars come in many yummy (no I'm not just saying that, they're DELICIOUS) flavors, including Banana Oatmeal Dark Chocolate & Dark Chocolate Multi-Grain Pretzel. Not only that -- they differ from other good-tasting bars in the sense that they are packed with soy protein, are gluten-free, and naturally have 20% of your daily fiber needs! Who can argue with that? I am so looking froward to tearing into these and keeping one in my purse for those moments on-the-go when hunger strikes and I'm tempted to make bad decisions (you guys know what I'm talking about!) I look forward to saying "no" by saying "yes" -- and while you're at it -- read Bethenny's book called "A Place of Yes" -- it'll change your life.

xoxo n

**Photo credit: Pinterest & Bethenny.com