Healthy Vegetarian Enchiladas

Hey, everyone! Sorry this post is late - I was super busy yesterday and just didn't have enough time to type up my recipe. I hope it was worth the wait!

Everyone loves Mexican food. Seriously, I don't think it's humanly possible to dislike Mexican food. I make fractured tacos at my house at least once a week and I never get tired of them because I love Mexican food that much. However, one Mexican dish that I've never liked is enchiladas. It's a mouthful of carbs and gooey cheese and meat and ew. I know some people like that, but I am not a fan. I figured creating a healthier enchilada that I actually enjoy eating would be a good challenge, so I created this recipe! It's much lighter, but still has those classic Mexican flavors we all love. Instead of a tortilla, I used giant leaves of collard greens. If this sounds nasty to you, well, I don't blame you for your initial reaction. However, it's actually quite tasty! The entire time I was making this, I was so scared that I was wasting food and that it would be disgusting. But it wasn't. Even my family members, who believed it was going to be gross, loved it. I didn't use a whole-grain tortilla (like Ezekiel's) because they aren't as pliable as collard greens. Plus, it gives the dish an innovative spin. Try it out and share your recreations with me using #teenscancooktoo on Instagram and Twitter! 

Healthy Vegetarian Enchiladas
Serves 4 (2 enchiladas per serving) 

Ingredients and Materials
8 extra-large leaves collard greens, washed
1 tbsp extra-virgin olive oil 
1 cup rBST-free shredded Mexican cheese blend
2 avocados, diced
½ cup fresh cilantro, finely chopped 
1 lime, cut into 8 wedges
Toothpicks

Filling: 
1 tbsp extra-virgin olive oil
½ of a large yellow onion, diced
2 large garlic cloves, peeled and minced
3/4 tsp cumin 
½ tsp dried oregano
½ tsp cayenne pepper
3 tbsp fresh cilantro, finely chopped
1 tbsp canned Hatch green chiles, diced (if they did not come diced in the can already)
1 (15 oz) can black beans
1½ cups frozen corn, thawed
1 red bell pepper, diced
2 tbsp fresh lime juice
Salt and pepper, to taste

Sauce: 
1 tbsp extra-virgin olive oil
1 (6 oz) can tomato paste
1 - 1½ cups vegetable broth
2 tbsp your favorite tomato salsa (I like chipotle garlic salsa) 
½ tsp cumin
½ tsp dried oregano
½ chili powder
1 tbsp canned Hatch green chiles, diced 
1 small garlic clove, peeled and minced

Preparation
1. Preheat the oven to 375 degrees Fahrenheit. To make the filling, heat 1 tbsp of olive oil in a large skillet on medium-high heat. Add the onions, garlic, cumin, oregano, cayenne, cilantro, Hatch chiles, salt and pepper. Stir thoroughly and let sit for about 3 - 5 minutes, until translucent and beginning to caramelize. It is important to leave the onions alone once all the spices have been evenly incorporated - stirring too frequently slows the browning process. Add the thawed corn, beans, bell peppers and lime juice. Incorporate the ingredients and saute for about 5 - 7 minutes, until the peppers are soft and the corn is heated through. Remove from heat.

2. Cut the long ends of the stems off of the collard greens, but be sure to keep the stem that runs through the leaves in tact. Make sure the washed leaves are dry. To assemble each enchilada, turn the leaves so that the back side faces up (the side that isn't as shiny, and the side where the stem protrudes out). Fill the center of the leaf with about 3/4 cup of the filling (eyeball it - just make sure you use 1/8 of the filling) and tightly wrap the sides over the filling to create an enchilada. Don't worry about the ends. Secure the enchiladas shut with three toothpicks that run vertically along the enchilada. Repeat this step with all enchiladas.

3. As soon as you are finished assembling the enchiladas, heat 1 tbsp of olive oil in a large skillet with tall walls (my skillet's walls are about 3 inches tall). Add as many enchiladas as will fit (I suggest 3 - 4) and cover the skillet with a lid. Let the enchiladas steam for about 3 - 5 minutes, until the collard greens are steamed and bright green. If the green loses its vibrancy or the bottoms of the enchiladas are burning, you will have cooked them for too long. To remove a cooked enchilada from the skillet, grab two large spoons and put one in each hand. Place the spoons at opposite ends of the enchilada (vertically). Scoop each spoon under the base of the enchilada as far as they will go, and carefully transfer the enchiladas to a 10x13 baking dish. 

4. To make the sauce, heat 1 tbsp of olive oil in a medium-sized saucepan on medium heat. Add the garlic and Hatch chiles and saute for 30 seconds. Then, add the tomato paste and salsa. Add a few tablespoons of the vegetable broth and stir the tomato paste into it to thin it. Continue incorporating the tomato paste into the garlic, salsa and chiles, adding small amounts of broth as you go. Add as much broth as you need until the sauce is fairly thin, but not liquidy. Slightly thinner than spaghetti sauce is perfect. Then, add the remaining sauce ingredients and cook for 5 minutes. Remove from heat and immediately pour over the top of the enchiladas in the baking dish. Be sure to distribute the sauce evenly over all enchiladas. 

5. Sprinkle the cheese atop the enchiladas and bake for 15 - 20 minutes, until the cheese is melted and slightly golden brown. Do not overcook. Remove from heat and top with avocado and cilantro. Serve each plate with two lime wedges so everyone can squeeze lime juice on top. Remember to remove the toothpicks before eating, and enjoy! 

I hope you liked this recipe! Please remember to follow Teens Can Cook, Too on all the social media handles below: 

Twitter: https://twitter.com/teenscancooktoo (@teenscancooktoo)
Instagram: http://instagram.com/teenscancooktoo (@teenscancooktoo)
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YouTube: http://www.youtube.com/channel/UCdiKFPsBoLhYw2W42P7LvKQ 

Stay healthy!
- Madeline

Chicken Shepherd's Pie

You know what sounds really good on a rainy day? Chicken Pot Pie. You know what else sounds good? Shepherd's Pie. However, our inner health freaks tell us to steer clear from those dishes, which are notorious for high calories and fat quantities. Today's recipe is a combination between a Chicken Pot Pie and a Shepherd's Pie that is also really good for you! I call it a Chicken Shepherd's Pie, but you could also call it a Shepherd's Pot Pie or something like that. 

This dish is loaded with veggies, so you won't feel too guilty (even though its flavors are super rich and indulgent). The filling is essentially that of a Chicken Pot Pie, except I used mashed potatoes on the bottom and top to tie in the Shepherd's Pie part. And get this: the mashed potatoes aren't even completely made of potatoes! Made of steamed cauliflower and boiled potatoes that are put in the food processor, you get an extra creamy and nutritious layer on your Chicken Shepherd's Pie. I wouldn't suggest eating these mashed potatoes plain though; they're a little strange on their own, but once you add them to the dish, it adds to the creamy overall flavor and texture that I was looking for. My mom hated the plain potatoes (so did I) before I put them in the oven with the remaining ingredients, so she got a little scared of the final product (honestly, I did too!). But when she tried the finished dish, she LOVED it and went back for seconds. If you try this recipe, please share your recreation with me using #teenscancooktoo on Facebook, Twitter or Instagram! 

Chicken Shepherd's Pie

Serves 8

Ingredients

Mashed potatoes:

1 head cauliflower, cut into florets

2 lbs Yukon gold potatoes, washed and cut into 1½ inch pieces (peeling is optional)

1 quart chicken broth

2 garlic cloves, peeled

1 tbsp extra-virgin olive oil

Salt and pepper, to taste

Water

Filling:

2 boneless, skinless chicken breasts, cut into 3/4-inch pieces 

1 cup asparagus, cut into 1-inch pieces

1 cup green beans, ends removed and cut into 1-inch pieces

3 celery stalks, diced

1½ cups frozen peas (do not thaw beforehand)

½ of a large white onion, diced

2 garlic cloves, peeled and minced

1 small leek

A large handful of fresh parsley, finely chopped

1 tsp Italian seasoning

3 tbsp extra-virgin olive oil

½ cup almond milk

2 tbsp flour (you can use gluten-free if necessary)

Water

Salt and pepper, to taste

*You may also choose to add 1 small carrot, peeled and diced, in with the celery, asparagus and green beans. I didn't due to my carrot allergy, but I realize that carrots are a classic Chicken Pot Pie ingredient, so feel free to add them!

Preparation

1. Preheat the oven to 350 degrees Fahrenheit. Combine the cauliflower florets and potatoes in a large pot. Fill with chicken broth. If the broth doesn't completely cover the contents of the pot, add water until completely covered. Bring to a boil and boil until the potatoes are soft (test using a fork) and the cauliflower is tender, which should take about 7 - 10 minutes after it comes to a boil. Remove from heat and ladle 1 cup of hot chicken broth out of the pot. Then, drain the contents of the pot. Rinse out the pot and be prepared to use it in a later step. 

2. Add about half of the cauliflower and potatoes to a food processor along with half of the reserved broth. Take the plastic plug out of the lid and lightly rest a hand over the hole in the top. This way, the steam can escape, but you can prevent the contents of the food processor from flying out of the top and destroying your kitchen. Quickly process for a few seconds, and then add the remaining cauliflower, potatoes, and chicken broth. Add the olive oil, salt and pepper to finish them off. The "mashed potatoes" should be fairly smooth. If your mixture looks or tastes somewhat gluey or runny, that's okay! It will add to the overall texture of the dish. 

3. Using the pot that you used for the potatoes, heat 2 tbsp of the olive oil on medium heat. Add the chicken and half of the garlic. Cook for about 3 - 5 minutes, until almost no pink is showing. Then, add the asparagus, green beans, and celery. Season with salt and pepper and saute for about 3 minutes. Add the frozen peas. Then, add a few cups of water until the contents of the pot are completely covered. Cover and bring to a boil. Once boiling, cook for 10 minutes. Remove from heat and drain the contents of the pot in a colander. Set aside.

4. While the chicken and veggies are boiling, cut the leek in half lengthwise. Lay the flat part on the cutting board and slice very thinly. Put the slices in a colander and loosen the dirt from the leeks. Use some produce wash to aid in this process. Once all the bubbles from the produe wash are gone and all the dirt has been washed down the drain, pat the leeks dry and set aside. 

5. Heat the remaining olive oil in a large non-stick skillet on medium-high heat. Add the remaining garlic, the onion, the parsley and the leeks. Season with salt, pepper, and Italian seasoning. Saute until the onions are somewhat translucent and the leeks are softer, which should take around 3 - 5 minutes. Make a well in the middle of the pan and add the flour. Pour in the almond milk. Mix the almond milk and flour together to thicken it, and then slowly incorporate this mixture into the rest of the veggies. If you want it thinner, thicker or need more creaminess in general, you can add more almond milk and/or flour. Remove from heat. Combine this mixture with the chicken and veggies.

6. In a large casserole dish (make sure its walls are very tall), lay down half of the potatoes and smooth with a spatula. Add all of the filling, and then top with a final layer of the remaining potatoes. Bake for about 30 minutes, until the mashed potatoes are slightly golden brown on top. Serve. 

This recipe is pretty lengthy, but it is so worth it! Make sure you give this innovated classic a try. Follow Teens Can Cook, Too on all the social media handles below:

Twitter: https://twitter.com/teenscancooktoo (@teenscancooktoo)
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Facebook: https://www.facebook.com/pages/Teens-Can-Cook-Too/113579778813832
YouTube: http://www.youtube.com/channel/UCdiKFPsBoLhYw2W42P7LvKQ 

Stay healthy!

- Madeline

Healthy Grilled Cheese Sandwiches and Garden Tomato Soup

Hey, everyone! To start off, I just wanted to let you all know that the Newcastle News recently published a news article about Teens Can Cook, Too. Please take a moment to check it out! I'm so honored to have an article about the blog in the news, and it would mean so much if you read it: http://www.newcastle-news.com/2014/03/05/teen-shares-love-of-cooking-and-healthy-eating-through-blog#more-11540

Today, I have two recipes for you that go together very well: Healthy Grilled Cheese Sandwiches and Garden Tomato Soup! Talk about a classic combination. Grilled cheese sandwiches are an American classic that gets a bad rap for its lack of nutritional content. I wanted to make a delicious sandwich that expanded on the classic flavors without taking anything away. Most sandwiches use two slices in order to get that gooey, cheesiness that everyone loves. I took away one of those slices and added slices of avocado so that you still get the gooey cheese, but with a much lower saturated fat content. The avocado makes up for the creaminess we lost, and it just tastes good. I had a grilled cheese sandwich at the Farmers' Market once with avocado on it, and it was incredible, so trust me on this one if you think this sounds weird! The tomato soup was a lot easier considering that most homemade tomato soups are pretty healthy. However, if you're the type that only knows how to heat up a can of Campbell's tomato soup, this will be a big change that I hope you love. My tomato soup doesn't taste like Campbell's because I used so many vegetables, but my family still loved it. Each recipe yields a different serving size, so you can cut one in half or double the other in order to suit your needs. You could also make the four full sandwiches and cut them into eight halves for eight people. Enjoy!

Healthy Grilled Cheese Sandwiches

Makes 4 full sandwiches

Ingredients
8 slices all-natural, whole-grain bread (I recommend Dave's Killer Bread) 
4 slices rBST-free cheese of choice (cheddar, white cheddar, pepper jack, etc.) 
1 large avocado, cut into thin slices
2 medium-sized beefsteak tomatoes on-the-vine
12 large basil leaves, washed
Extra-virgin olive oil cooking spray

Preparation
1. Remove the stem from the tomatoes and cut out the place where it attached to the tomato. Think of that area of the tomato as the top, and the side touching the cutting board as the bottom. Using a serrated knife, cut the tomato in half from the top to the bottom. Turn each half on its flat side and slice thinly. Repeat with the other tomato.

2. Assemble a sandwich by putting a few tomato slices, a few avocado slices, and three basil leaves on the bottom slice of bread. Put the slice of cheese on the top slice of bread and place on the sandwich so the cheese touches the rest of the ingredients. Repeat this process with the other sandwiches.

3. Plug in your panini maker or George Forman grill. Once it is hot, spray a little bit of olive oil on both sides of the panini maker/George Forman grill. Place one sandwich on the grill and put the top down. Place a paper towel underneath the base of the grill to catch any drips. Grill for about three minutes, and check frequently to make sure it is grilled to your liking. Preferably, your sandwich should have golden-brown grill marks and the cheese should be melted. Remove from the grill using a spatula and transfer to a plate. Cut on a diagonal to make two triangles. Repeat this process with the remaining sandwiches. Serve with Garden Tomato Soup. 

Garden Tomato Soup
Serves 8 

Ingredients
1/2 of a medium-sized yellow onion, diced
2 large garlic cloves, peeled and minced
2 tsp fresh thyme (substitute 3/4 tsp dried if you don't have fresh on hand)
1 tsp Italian seasoning
2 tbsp extra-virgin olive oil
1 small zucchini, diced
1/2 of a small red bell pepper, diced OR 1 small carrot, peeled and diced* 
3 beefsteak tomatoes, diced
1 (15 oz) can diced tomatoes (preferably low sodium or unsalted)
1 cup vegetable broth
1/2 cup non-dairy milk (soy, almond, etc.)
1/2 cup basil leaves
A handful of fresh parsley
Salt and pepper, to taste

*I highly recommend that you use carrots for a more classic tomato soup taste. I used bell peppers due to my carrot allergy, and the pepper taste was definitely prominent. I liked the way it tasted for sure, but using carrots will bring out the flavors of the tomatoes more. Choose whichever veggie you like best!

Preparation
1. Heat the olive oil in a large pot on medium heat. Add the onions, garlic, thyme and Italian seasoning. Stir to coat with the oil and let sit for about three to five minutes, until the onions are somewhat translucent and are just beginning to caramelize. Add the fresh tomatoes, bell pepper/carrot, zucchini, salt and pepper. Increase the heat to medium-high, mix well and saute for about five to seven minutes. Add the canned tomatoes and cook for another two minutes.

2. Add the vegetable broth and almond milk. Stir well. Cover and let boil for about ten minutes. Remove from heat. 

3. Using a ladle, transfer the contents of the pot to a Vita-Mix, blender or food processor. Add the fresh basil and parsley. Put the lid on the blender, but be sure to take the plastic plug out of the lid. This way, the steam can escape. Start off at a low speed and gradually increase the speed to medium-high. Keep a hand lightly resting over the hole in the lid to keep the soup from flying out of the blender and splattering all over your kitchen! Blend for about a minute until you reach the desired consistency. Some like it chunkier, and others like it very smooth and creamy. Once you're happy with the consistency of the soup, stop blending and ladle it into eight individual bowls. Serve with Healthy Grilled Cheese Sandwiches. 

There you go! I hope you enjoy these healthy twists on two classic American dishes. I normally hate tomato soup, but I absolutely love this one, so you know it's got to be good! The sandwiches are also amazing. My dad came home from a business trip the other night and had a hot Healthy Grilled Cheese Sandwich waiting for him, and he told me it was an outstanding sandwich. I don't normally get praise that high from my dad, so this is pretty legit! Please try these recipes out and share your recreations with me using #teenscancooktoo on Facebook, Twitter and Instagram! Don't forget to follow Teens Can Cook, Too at all the social media sites below:

Twitter: https://twitter.com/teenscancooktoo (@teenscancooktoo)
Instagram: http://instagram.com/teenscancooktoo (@teenscancooktoo)
Facebook: https://www.facebook.com/pages/Teens-Can-Cook-Too/113579778813832

YouTube: http://www.youtube.com/channel/UCdiKFPsBoLhYw2W42P7LvKQ 

Stay healthy!

- Madeline 

Healthier Baked Potatoes

Hey, everyone! Sorry this post was late - I had a super busy weekend and couldn't create my recipe until really late last night, but at least you guys still get a recipe this week. This month's theme is healthy twists on classic dishes, which was the most popular choice on the vote on Instagram. I think making healthy versions of classics is really important because it gets us to compare and contrast nutritional benefits. Plus, whenever you have a craving for an unhealthy comfort food, you can make the healthy version instead to satisfy your craving without sacrificing nutrition. 

Today's recipe is Healthier Baked Potatoes! I'll admit that I love a classic baked potato. Butter, cheese, and green onions are just so good inside a gigantic potato. Whenever we have traditional baked potatoes at my house (which happens a little too often...), I load mine up with a ton of cheese and butter. Seriously, it's bad. I have wanted to find a way to make a delicious, cheesy potato that is also nutritious, but I couldn't figure it out for the longest time. Some of my ideas included making a cashew cream sauce to replace the cheese, but honestly, that sounds disgusting. I went on Pinterest the other day and discovered baked potatoes filled with roasted veggies. That gave me a starting point to create a recipe off of, but of course, I didn't know what to do with the cheese. I just decided that a little cheese in moderation won't kill me, and I think it's absolutely necessary for a good baked potato. I also added a small amount of butter for some creaminess. If you're the type who likes sour cream in their potato (that's not me, but a lot of people love it), just use the same amount of sour cream instead of the butter. Enjoy this take off of a classic baked potato that you and your whole family will enjoy!

Healthier Baked Potatoes
Serves 4

Ingredients
4 medium-large russet potatoes
½ of a small leek
1 large garlic clove, peeled and minced
½ cup small broccoli florets
½ cup small cauliflower florets
2 tbsp extra-virgin olive oil, plus extra to coat potatoes
½ tsp dried oregano
½ tsp dried parsley
1 tbsp rBST-free butter or sour cream
3/4 cup rBST-free medium cheddar cheese, freshly shredded
3 green onions, finely chopped
Salt and pepper, to taste

Preparation
1. Preheat the oven to 425 degrees Fahrenheit. Thoroughly wash the potatoes with produce wash and a scrub brush so the skins are free of any dirt. Remove any eyes (if necessary). Pierce the potatoes with a fork a couple times on each side. Rub the potatoes with a small amount of olive oil and sprinkle with salt and pepper. Place potatoes directly onto the top oven rack and roast for 45 minutes to an hour, turning halfway through the cooking process. 

2. While the potatoes are roasting, slice the leek very thinly and transfer the slices to a bowl. Fill the bowl with water and produce wash. Loosen up the leeks letting all the dirt in between the layers sink to the bottom of the bowl. Using your hands, remove the leeks from the bowl and set them into a colander. If you miss any slices, use a slotted spoon to remove them. Dump the dirty water down the drain and then rinse the leeks in the colander.

3. Heat 1 tbsp of the olive oil on medium-high heat in a medium-sized skillet. Add the leeks, garlic, oregano, parsley, salt and pepper. Let cook for about three minutes, stirring occasionally. Add the remaining olive oil, and then add the broccoli and cauliflower florets. Stir until just combined, and then immediately cover the skillet with a large lid. Let the veggies steam until the broccoli is a vibrant, dark green. If you aren't sure if it's done, taste-test it. The veggies should be tender, but not mushy. Remove from heat and transfer the cooked veggies to a large bowl.

4. Once the potatoes are slightly cool, cut a large plus sign (or X - however you want to think of it!) in the middle of the potato. Push up on the side of the potato to open it up (you may want to wear oven mitts for this part). Using a spoon, scoop out the insides of the potatoes and put them in the large bowl with the veggies. Get as much out as you can, but leave just enough stuck to the potato skins so that it stays intact. Add the butter/sour cream, cheese, green onions, and more salt and pepper. Stir until thoroughly combined and until the cheese has melted. 

5. Fill each empty potato skin with a generous amount of filling. It should be practically overflowing! Pack the filling in tightly to use as much filling as possible per potato. Serve with your favorite main dish and salad. Enjoy! 

That's it! I hope you enjoy this recipe! It's a bit more time-consuming than my other recipes, but it's totally worth it. I think these would be perfect for a family night, a snow day, or when you've got company over. Please share your recreations of this recipe with me using #teenscancooktoo on Instagram, Twitter and Facebook. I love it when you guys get involved! Make sure you keep up with Teens Can Cook, Too on all the social media handles below: 

Twitter: https://twitter.com/teenscancooktoo (@teenscancooktoo)
Instagram: http://instagram.com/teenscancooktoo (@teenscancooktoo)
Facebook: https://www.facebook.com/pages/Teens-Can-Cook-Too/113579778813832
YouTube: http://www.youtube.com/channel/UCdiKFPsBoLhYw2W42P7LvKQ 

Stay healthy!

- Madeline

Penne with Lemony Greens

Hey, everyone! Today is the last post about getting your greens, so I want to make sure I give you a really good recipe and some really good tips about keeping greens in your diet. Today's recipe serves one to two, so it's perfect when you're home alone and you can only use what you have to make dinner. 

Keeping greens in your diet can be a big challenge. My parents struggle with it a lot for sure. It's not the fact that we dislike greens (we LOVE them!), but it's that we just don't know exactly how to use them. Green smoothies are always a great option, but what else can you do? Cooking with vegetables generally takes at least a little bit of effort, so using your greens can be daunting.

So what do you do? First of all, you need to actually have a variety of green veggies in your fridge. Kale, spinach and lettuce are the most common, and should probably always be in your fridge. Lettuce is great for salads, sandwiches, wraps, cold dishes, lettuce wraps, and more. Kale and spinach work for all of the previously listed items, plus I like them in a stir-fry, soup, pasta dish, pesto sauce, green smoothies, and more. Then, think about how you're going to use the veggies you have. Pick a different method every time; it inspires you to keep using your greens, keeps things interesting, and gives you some creativity. For example, I made Penne with Lemony Greens (recipe below) a few days ago, and then made a pesto with kale and mint the next day. My kale was useful for both of those dishes, and since it had a different use for each dish, I didn't get tired of it at all! 

Look at what you have and how it can make a dish. Remember that you can do any combination of spices to mimic flavors from around the world. Try to keep your fridge and pantry stocked with some basic staples, like spices, whole-wheat pasta, whole grains, tomatoes, onions, garlic, lemons, nuts, cans of beans, and more. Combine those simple ingredients with some of your greens and your special spices to create an amazing dish! Honestly, some of my best dishes have been created on use-what-you-have days. You just add as you go. It's a very free style of cooking that may take some practice, but you'll get the hang of it!

Want an example? Let's say you have a can of white beans, some kale, canned tomatoes, onions, garlic, spices, and other sorts of simple staples in your house. You have NO IDEA what to do with it. My suggestion would be to turn it into a soup! Saute the onions and garlic in a little olive oil. Add the tomatoes, the spices and the beans, then pour in some vegetable/chicken broth. Simmer it for awhile and then add the kale until it wilts. If you so desire, you could add pasta or rice to this too. It's super easy, and the only ingredient that isn't in your food supply every day was the kale. You could also turn this into a pasta sauce (take out the broth). 

Onto the recipe. I came up with this recipe a few nights ago when I was told to fend for myself for dinner. My dad was eating leftovers that were about to go bad, and since they only served one, I had to get creative. We have a ton of green veggies sitting and rotting in our fridge (like kale, chard, broccolini, broccoli, spring mix and heads of lettuce), so I knew I had to make use of what I could salvage. The night before, my dad brought home some mint for me so I could make a Mediterranean dish. How was I going to use the mint and all my green veggies? I solved my problem with this recipe. This was made with things I just happened to have at home, but you may not happen to have them at your house, and that's okay. Every fridge is different. Remember that you can always substitute the ingredients. Use whatever leafy green veggie you like, and supplement any other veggie for the broccolini if you don't have any. Broccoli works too, as do green beans, mushrooms, tomatoes, carrots, or whatever else you like. You can use basil or parsley instead of mint, or omit the herbs completely. It's all up to you! That's the great thing about cooking. It's an expression of who you are and what you like. The recipe is just a framework for you to cook around, so be creative! 

Penne with Lemony Greens 
Serves 1 - 2 (I ate all of it, but it's a BIG serving!) 

Ingredients
3 oz whole-wheat penne pasta 
1 cup canned garbanzo beans, rinsed and drained
3 - 4 large leaves of kale 
1 cup broccolini/broccoli florets
1/2 of a small yellow onion, thinly sliced
1 large garlic clove, peeled and minced
1 tbsp extra-virgin olive oil
The juice of 1 extra-small lemon 
3 tbsp crumbled feta cheese
2 tbsp chopped fresh mint 
Salt and pepper, to taste
(Optional) A couple tablespoons of pine nuts (for garnish) 

Preparation
1. Fill a large pot with salted water and bring it to a boil. Add the pasta and cook according to the directions on the package (until al dente). Drain in a colander and briefly rinse with cold water to stop the cooking process. Add it back to the pot. Cover the pot and set it aside on the stove.

2. While the water is boiling, wash the leaves of kale. Using a large knife, remove the thick areas of the stem. Chop the kale as finely or coarsely as you like. I prefer mine on the smaller side. 

3. Heat the olive oil in a large skillet on medium-high heat. Add the onions and garlic. Stir well and let sit until they start to brown slightly. DO NOT TOUCH THEM: this is very important in making them semi-caramelized! Add the garbanzo beans, kale, broccolini/broccoli, salt and pepper. Cover with a lid and let steam for about three to five minutes, until the kale and broccolini/broccoli are a vibrant, dark green. Taste-test a veggie if you're unsure. Quickly add the lemon juice and stir well. Remove from heat. 

4. Combine the sauteed veggies with the cooked pasta in the pot. Add the feta and mint and mix well. To serve, if desired, sprinkle with pine nuts. 

There you go! I hope you enjoy this recipe, and that you can make a variation of it when you're home alone with nothing to eat. You could also double/triple it and serve it to your family on a weeknight. It may seem like it takes awhile, but if you prep and saute the veggies while the pasta is cooking, you can get it done in 20 - 30 minutes. It only took me about 25 minutes to create this off the top of my head. If you try this out, please share it with me on Facebook, Twitter or Instagram using #teenscancooktoo. Make sure you're keeping track of Teens Can Cook, Too by following us on all the social media sites below: 

Twitter: https://twitter.com/teenscancooktoo (@teenscancooktoo)
Instagram: http://instagram.com/teenscancooktoo (@teenscancooktoo)
Facebook: https://www.facebook.com/pages/Teens-Can-Cook-Too/113579778813832

YouTube: http://www.youtube.com/channel/UCdiKFPsBoLhYw2W42P7LvKQ  

Also, on the Instagram page, I will be asking followers to vote for the theme next month. Please log in and vote for the theme. I want to make sure you guys are seeing what you want to see so I can help you on your journey to being healthier!

Stay healthy!
- Madeline 

Personalized Caesar Salad

Hey everyone! Sorry this post is late - I was sick for the majority of the weekend, so I didn't have time to cook until last night and write this post until today. Nevertheless, I'm back with another way to make getting greens easier.

One of the most common ways to get greens is through salads, and one of the most popular salads is a Caesar salad. Caesar salads are not the best health-wise - the calories in the dressing are pretty high, and it's traditionally served with a light-green romaine lettuce. Don't get me wrong, romaine is healthy, but the kind you usually see in a Caesar salad is a light green, which has far fewer phytonutrients than a darker lettuce. I have redesigned the dressing to be much more nutritious and added much healthier veggies into the mix to give this classic a healthy boost. The more veggies you add, the more types of vitamins you'll get, which is why I recommend you turn this into a big family salad. Choose from any veggies you want and add them with some nutritious greens. The best part is that you can make this salad multiple nights in a row with a different combination of veggies while using up all of the dressing, so it's a different experience every night. 

Personalized Caesar Salad
Serves 8 - 10 

Ingredients
6 cups leafy greens of your choice
Suggestions:

• Kale
• Chard
• Spinach
• Spring mix
• Arugula
• Red leaf lettuce
• Watercress

3 cups diced veggies of your choice

Suggestions: 

• Cucumbers
• Cherry tomatoes (leave them whole or halve them)
• Roma tomatoes
• Avocado
• Bell peppers (any color) 
• Onions
• Carrots
• Radishes
• Celery
• Broccoli
• Cauliflower

For dressing:

1 lb (1 average package) of silken tofu

2 tbsp extra-virgin olive oil

The juice of 1 large lemon

1 large garlic clove, peeled

2 tsp high-quality Worcestershire sauce 

1 tbsp Dijon mustard 

1 tsp nutritional yeast (optional)

2 tbsp freshly grated Parmesan cheese

Salt and freshly cracked pepper, to taste

*You may use more than one leafy green veggie! Combine kale and chard for a super green salad, or lettuce and spring mix for something a little more classic. I used spring mix, cucumbers and cherry tomatoes in my salad, but I threw mine together in about five minutes, so I didn't have the time to add a bunch of other veggies. Do whatever you want and have the time for. 

Preparation

1. Combine all of the dressing ingredients in a food processor, blender or Vita-Mix. Blend on a high speed for about one minute, or until the contents reach a smooth and thin consistency. If you want your dressing thinner, add a little bit of water. Adjust the seasonings and set aside. 

2. Combine all of the greens and veggies you chose in a large serving bowl. Mix well. Pour the dressing over the top and serve immediately. If you so choose, you could add a wedge of lemon to each serving for each person to squeeze over their salad.

I hope you enjoy this recipe! I served it to a bunch of my friends the other day, and they approved, so you will too. They said it tasted exactly like caesar dressing, and they couldn't believe that I made it out of tofu! It's a much better choice than store-bought dressing. I HATE store-bought dressing. Hate it, hate it, HATE IT. I'll make my own dressing any day, and I'm so glad I have another homemade dressing recipe in my arsenal so I can avoid store-bought dressings. 

Please make sure you're keeping up with Teens Can Cook, Too on all of the social media sites below:

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Stay healthy!

- Madeline 

Edamame Super-green Salad

Hey, everyone! This is Madeline again. Today I have an amazing recipe for you that is both super healthy and super delicious! As you've probably read already, the theme for this month's blog posts is getting your greens.

Why is eating greens important? You all hear your parents tell you to eat your vegetables because they're healthy, but did you ever wonder why? The reason why we need veggies is because they're packed with phytonutrients. Those phytonutrients are the vitamins and minerals we need to function properly. Most of us are deprived of those vitamins and minerals, unfortunately, because we don't get enough vegetables. The darker the shade of any color of produce, the more phytonutrients it contains, so shop for the darkest veggies you can find in the stores. 

There has been a system created to rank the nutritional value of many different foods. This system is called the ANDI scores, and it ranks foods on a scale of 0 - 1000 (1000 being the healthiest). Leafy greens have the highest scores by far, but you need to remember to eat all the colors you can get. Also, even if a nut or seed has a much lower score than kale, that doesn't mean it's unhealthy! You need a balance of fruits, vegetables, nuts, seeds, good fats, protein, and grains every day. Take a look at this link to see what the ANDI scores of your favorite foods are: http://www.wholefoodsmarket.com/healthy-eating/andi-guide 

Onto the recipe! This has to be one of my favorite recipes that I've made in awhile. It only takes about half an hour to prepare, and it's super versatile. You can have it as a side dish, a main dish (recommended), take it in your lunchbox for school, serve it at a large dinner with friends, or bring it on a picnic. I use a wide variety of my favorite greens, from kale to cucumber, but you can always substitute the veggies with lower ANDI scores for veggies of a different color. Do whatever you like; food should be fun, so personalize it!

Edamame Super-green Salad
Serves 7 - 8

Ingredients
1 cup dry quinoa, rinsed
1 (12 oz) package frozen edamame (shelled) 
3 - 4 large leaves rainbow chard, chopped into bite-sized pieces
3 - 4 large leaves kale, chopped into bite-sized pieces
1 green bell pepper, diced
1 avocado, diced
4 green onions, finely chopped
1 medium-sized English cucumber, peeled and diced
1/3 cup sesame oil
3 tbsp low-sodium soy sauce 
1 tbsp Braggs liquid aminos* (optional)
Pepper, to taste

*If you don't have liquid aminos, then you can substitute with more soy sauce or fish sauce. Just be mindful of the sodium content! 

Preparation
1. Bring 2 cups of water to a boil in a large saucepan. Add the quinoa and reduce the heat to medium-low. Cover and cook for 15 - 17 minutes. Remove from heat and fluff with a fork.

2. Combine the rainbow chard, kale, bell pepper, avocado, green onions and cucumber in a large serving bowl. Add the cooked quinoa and mix well.

3. Rinse the saucepan used for the quinoa thoroughly. Fill it with a large quantity of salted water and bring the water to a boil. Add the frozen edamame and cook according to the directions on the package (mine said to wait for reboil and then cook for five minutes). Remove from heat and drain in a colander. 

4. Add the edamame, sesame oil, soy sauce, liquid aminos, and pepper to the serving bowl and mix thoroughly. Adjust the seasonings if needed and serve. 

I hope you enjoyed this recipe! Please share this with all your friends and follow Teens Can Cook, Too at all the social media profiles listed below: 

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One more thing: I have an Instagram contest going on! If you have an Instagram page related to food, nutrition, health, fitness, vegan or vegetarian lifestyles, or something along those lines, you are eligible to enter my contest! Find a recipe on here that is made with a green vegetable, recreate it, and share your recreation using #teenscancooktoo (tag me as well). Those who enter will be recognized on my account AND I will promote your page on this blog! I'd love to get you all more involved, so I thought this would be a fun way to do it. You have until the end of the month.

Thanks, and stay healthy!

- Madeline

Green Smoothie

Hey everyone! This is Isaac, one of the team members. This month, the theme on the blog is getting your greens. 

One of the most important aspects of any person’s diet is vitamins, minerals, and fiber, all three of which come from daily consumption of greens. I'll admit, I'm not always in the mood for a salad or stir-fried veggies. Sometimes I just want something that's less work, or simply something different. There are entire books written on sneaking vegetables into foods that don't taste like those vegetables. Most however require lots of prep work, and aren't always practical for a quick meal. That's where this recipe, which seamlessly integrates servings of vegetables into a delicious and timeless smoothie, comes into play:

1 Banana

1 Cup Blueberries

1/2-1 Cup Milk or yogurt (purposefully vague, I used coconut milk for an allergy, but it can be anything in this category)*

1/2 Avocado

Half of 1 Small Lemon squeezed 3/4 of the way or to taste

1 1/2 Cups Kale (Compressed for measurement)**

*Use less milk if the fruit is frozen for thickness (Ex: 0 frozen fruits: 1/2 cup milk, 1 Frozen fruit: 3/4 cup milk, 2 frozen: 1 cup milk)

**This was pretty much 3 hand-fulls torn off a large bunch of kale

An easy mistake to make with green smoothies is making them too heavy with all of the greens, which also cuts some of the tartness that makes smoothies so good, and is why people avoid greens in smoothies. That's the reason for the lemon; it brings out the flavor of the blueberries which gets lost with the kale.

The reason for avocado is that it gives the smoothie a nice creaminess, and filling quality with some natural fats and protein, without adding a lot of water.

The reason behind kale is that its the highest nutritional value of any green, it is absolutely packed with vitamins, minerals, and great natural fibers. For experimenting, kale is also the strongest in flavor of all of the greens, which comes from all of those minerals/vitamins. Make sure there are big flavors in the smoothie that you put it in.

I hope you enjoy this recipe! Make sure you keep up with Teens Can Cook, Too on all the social media sites below:

Twitter: https://twitter.com/teenscancooktoo (@teenscancooktoo)
Instagram: http://instagram.com/teenscancooktoo (@teenscancooktoo)
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YouTube: http://www.youtube.com/channel/UCdiKFPsBoLhYw2W42P7LvKQ  

Stay healthy!

- Isaac