SWASHBUCKLED! (S1E1): Lonely Alcoholic White Girl Soda

I am so excited to introduce my new project with The Fearless Flying Kitchen – SWASHBUCKLED!!

My best friend, Marie, lives a block away and works at Trader Joe’s. Every week, she is going to bring over FOUR INGREDIENTS that are absolutely random and completely unknown to me. My challenge is to create a dinner with what she brings to me and what I have in my fridge, freezer, and pantry. We film the whole thing for you to witness, and we call it SWASHBUCKLED!

Here is the first episode, followed by the recipes of what we came up with. I hope you enjoy, and let me know what you think about our new show in the comments!

Sunchoke and Fennel Chicken Picatta

  • Servings: 4-6
  • Difficulty: easy to moderate
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 2 Boneless, Skinless Chicken Breast
  • Salt and Pepper
  • 1/2 Cup Flour (can sub All Purpose Gluten Free Flour)
  • 3 Tbsp Olive Oil
  • 5 Sunchokes, peeled and diced
  • 1 Fennel Bulb, diced (and dice the fronds for seasoning)
  • 2 Cloves Garlic (optional)
  • 1 Lemon, both zest and juice
  • 1 Cup Low Sodium Chicken Broth
  • 1/2 Cup Peach Simpler Wines (or white wine of choice)
  • 1 Sprig fresh rosemary, diced or 1 tsp dried rosemary
  • GARNISH: Icelandic Style Plain Yogurt (or greek yogurt, or sour cream) and sprig of rosemary.
  • SERVE ALONG SIDE: Brown Rice, Quinoa, or a Whole Grain Pasta

Directions

  1. Cut chicken breasts into cubes. Season with salt and pepper then toss in All purpose Flour.
  2. In a large skillet, heat olive oil over medium high heat. Once hot, add chicken breasts and brown on each side (about 3-4 minutes on each side. Does not need to be cooked all the way through just yet). Remove from skillet and place on paper towel to remove some excess oil.
  3. In the same skillet, add sunchokes, fennel, garlic and lemon zest. Cook for about 5 minutes and then add lemon juice, chicken broth and white wine (peach simpler wines). Add rosemary and fennel fronds. Bring to a boil, then turn down to a simmer and reduce for about 5-10 minutes.
  4. Serve alongside grain of choice. Garnish with Icelandic Style Greek Yogurt and Rosemary Sprig.

 

Arugula and Shaved Brussels Sprouts Salad with Roasted Coconut Sesame Seeds

  • Servings: 4
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 Cup arugula
  • 1 Cup Shaved Brussels Sprouts
  • 1/2 Cup Blueberries
  • 1/2 Cup Strawberries, Sliced
  • 1/4 Cup Organic Coconut and Sesame Seeds Clusters
  •  Fresh Ground Salt and Pepper
  • Dressing:
    • 2 Tbsp Apple Cider Vinegar
    • 1 Lemon Juiced
    • 3 Tbsp Olive Oil
    • 1 Tbsp Honey

Directions

  1. Mix together dressing ingredients. Rinse arugula, Brussels sprouts and fruit and dry completely.
  2. In a separate bowl, combine arugula, shaved Brussels sprouts, salt, pepper, and a few tablespoons of mixed dressing. Add fruit and toss well. Arrange on plate and add coconut and sesame seed clusters.

 

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Acai-less Bowl with Mixed Berries, Flax, Bananas, Hemp Granola and Honey

Acai-less bowl with mixed berries, ground flax seed, bananas, hemp granola and honey.

The Acai Bowl trend has begun to die down, which means cafes and coffee shops around the country feel comfortable with putting this item on their menu. Now, I personally love me a good acai bowl. I feel like I am doing my body a favor with giving it a whopping dose of antioxidants and fiber…and dessert… all at the same time.

Only thing with preventing me from eating Acai Bowls for every meal:  Acai is an exotic fruit from South America, thus making it a little on the pricey side. Most Acai Bowls I come across are easily $6-8. Also, Trader Joes doesn’t sell frozen Acai…or any acai that I know of. Becasue I love saving money any chance I get, I figured, why not try to re-create my beloved acai bowl with ingredients I purchased from Trader Joes in my fridge?

Challenge Accepted

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When you deconstruct an acai bowl, you will notice that most of them follow a similar set-up:

  • Sorbet-type texture base of acai and other fruits. Because Trader Joes doesn’t carry Acai, then neither do I! I did happen to have a bag of frozen mixed berries, which would have to do.  One of the great things about Acai is that it is loaded with antioxidants, but fruits like blueberry, strawberry, raspberry and blackberry are also jam packed with antioxidants, so I didn’t feel like I was being cheated nutritionally.  I also added some Organic Low-Fat Vanilla Yogurt (because I had it on hand…and for a little extra protein) and 1% milk (because it was the only thing on hand aside from water that would work as a liquid do blend the fruit. You could use any dairy or non-dairy based beverage. I am sure coconut milk or almond milk would be delicious). I also added half of a banana to make it just a little bit more delicious (save the other half for the top, see below). Blend it all together in a super blender (Vitamix or Blendtec or Ninja-type of blender) until smooth.
  • A crunchy topping. I normally don’t purchase granola because I just don’t think it makes sense to eat as cereal. Normally, you get a half a cup for 200 calories, and who can REALLY eat just a half a cup of granola for breakfast? Not me. If I have a bowl of granola for breakfast I easily have 1.5 cups, which, with milk, coffee, and fruit, my breakfast is easily over half my days worth of calories. BUT I went against what my dietetics compass was saying and bought some delicious hemp granola, for the sake of deliciousness.  I also always have Bob’s Ground Flaxseed in my fridge (because of the fat content), which I use in my pancakes, so I threw a bit of that on top as well, which helps boost the omega 3 content and add a unique flavor.
  • Diced Fruit. Banana (the other half) diced was all I went with this time, but when I have other fruit on hand, I will add that too. In the past I have also topped with blueberries and diced strawberries…pretty much more of what is on the inside.
  • Extra garnishes that make it taste damn good. I used a hint of shredded coconut and a drizzle of honey. You could probably skip this step, but it would take this from a 9.5 to about a 7…definitely worth the extra calories.

I’m not going to tell you this was the most amazing thing I have made in my vitamix (I’ll save that for another post), but it was pretty close. It is definitely refreshing, and delicious, and cheaper than purchasing an acai bowl from the cafe across the street. Because I was able to customize this too, I am willing to bet mine had a better nutrition profile than those heavy handed versions. Granted it might not have quite “as many antioxidants” as a traditional acai bowl, but I am perfectly fine with the amount I am getting.

Acai-less Bowl with Mixed Berries, Flax, Bananas, Hemp Granola and Honey

  • Servings: 1
  • Difficulty: easy
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  • Acai Less BowlHalf Bag of Frozen Berry Medley
  • 1/3 Cup Organic Vanilla Yogurt
  • 1/3 Cup Milk (or Non-Dairy Beverage of your choice)
  • Half Banana

Blend together in your super blender (Vitamix on High) until smooth, like sorbet. Spoon out into a large bowl.

  • 1/4 Cup photo 2 (8)Hemp Plus Granola
  • 1/2 Tbsp Ground Flax Seed
  • Half Banana, thinly sliced
  • 1/2 Tbsp Shredded Sweetened Coconut
  • Drizzle of Honey

Assemble remainder of ingredients on top of mixed berry puree in order listed and enjoy.