FTR Guest Chef: Pho-tastic Food!

FTR member and professional chef, Chris Henry, led us through one of his favorite "go-to" healthy, quick meals during his hectic weeks as a head chef at the Radisson in Salt Lake City, Utah.

Pho (pronounced "fuh"), a traditional Vietnamese soup, is a perfect example of a "comfort food," providing rich, flavorful broth, tangy and tart fresh ginger and lime, thick and satisfying noodles, refreshing bean sprouts, and protein-rich meat (in this case chicken meatballs) for an all-in-one meal in one steaming bowl.

The Pho soup made by Chris Henry and FTR members

Chris' take on this classic dish had many healthful tweaks:

We used buckwheat noodles rather than rice noodles to up the fiber

We used chicken meatballs rather than sometimes traditional beef or pork to decrease the saturated fat

We used fresh ginger to provide digestive benefits and anti-inflammatory properties

We used Chinese five spice (anise, cinnamon, fennel seed, ginger, cloves), spices that can also contribute to anti-inflammatory properties and improve digestion.

We used almond flour instead of white flour in the meatballs to increase the fiber

The result was a light but satisfying, nutrient-packed soup that made us all want more! 

He also guided us through a refreshing cucumber salad on the side that is perfect for summer! Recipe is below, too!

Chris assigned FTR members different jobs to make the soup together. Our team work sure made for a delicious product!

Here are the recipes:

Pho Soup

Serves 4

Ingredients:

1 Tbsp canola oil

1 medium sweet onion, sliced thin

1 Tbsp fish sauce

1 tsp minced ginger

1 tsp brown sugar

1 teaspoon Chinese Five Spice

2 cups homemade or store bought chicken stock/broth

2 cup water

1 cups bean sprouts

2 green onions, sliced

1/4 cup fresh cilantro, chopped

1 jalapeno pepper, sliced thin

Juice from one lime

2 ounces wide rice noodles or buckwheat noodles

hot chili sauce (such as Sriacha) for garnish

Directions:

Heat oil in a large soup pot on medium heat.

Add onions to oil and cook until onions soften and begin to turn brown.

Add fish sauce, brown sugar, and Chinese Five Spice and stir to combine

Simmer another 10 minutes

Add bean sprouts, green onions, cilantro, jalapeno pepper and lime juice

Divide noodles into bowls and ladle soup over noodles.

Garnish with hot sauce and lime wedges

Chicken Meatballs

Serves 4

Ingredients:

3 cloves garlic

1 tbsp olive oil

Salt and pepper

2 lbs ground chicken

1/4 cup almond flour

2 eggs

3/4 tsp salt

1/4 tsp pepper

1 tbsp chopped cilantro

Directions:

Preheat oven to 350F and line baking sheet with parchment paper.

In a large bowl or food processor, combine chicken, almond flour, eggs, salt, pepper, cilantro and 3 cloves of garlic. Mix well to combine.

Form 1 ounce balls and place on prepared baking sheet.

Bake for 15 minutes.

Cucumber Salad

Serves 4

Ingredients:

2 English cucumbers, sliced thin

1/3 cup rice wine vinegar

1/2 tsp granulated sugar

2 tsp toasted sesame oil

2 tbsp chopped cilantro

2 tbsp scallions

1 clove garlic

1/8 tsp freshly grated ginger

1 tbsp sesame seeds, to taste

crushed red pepper, to taste

Salt, to taste

Directions: Place the sliced cucumbers in a bowl and sprinkle with salt. Set aside. 

In a small bowl, whisk together the rice wine vinegar, sugar, sesame oil, cilantro, scallions, garlic, and ginger. Drizzle the mixture over the cucumbers.

Sprinkle salad with sesame seeds and crush red pepper and enjoy!

Satisfy your Sweet Tooth!

Evolutionarily, human beings are conditioned to seek sweet foods. Back when we were hunter/gatherers, sweet signaled energy. These cravings are natural and are not meant to be restricted! No foods are forbidden. Allow yourself to enjoy dessert, just do your best to control the ingredients, watch portions, and enjoy it mindfully.

Pre-made or restaurant sweets can be loaded with sugar in amounts that cause “overload” in our brains and bodies.

Use these simple tricks to try and reduce the sugar you consume, while still satisfying your natural sweet tooth:

Fruit is your Friend: Nature’s natural sweetness--along with fiber, water, and vitamins and minerals- can be found in good old fruit. Fruits are naturally low in calories and won’t create the “sugar rush” feeling that common pastries or cookies can cause. When these fruits ripen or are heated, their sweetness increases! Look for brown bananas, soft peaches, and crisp apples for easy go-to choices that can be baked, grilled, or blended for a satisfying sweet. Buying fruit in-season also guarantees you will get the taste you are looking for!

Reduce the sugar in recipes: Alternatives for white sugar can be: applesauce, pureed bananas, or dates, which will add fiber to your dish, which can slow the absorption of sugar in your body. While sugar is important in recipes for structure, texture, and moisture, it can usually be reduced by at least ½ cup.

Go dark:  Dark chocolate has less sugar than milk chocolate  (about half as much—hence the bitter flavor!) and contains healthy antioxidants! It is also a good source of iron. And, with its strong flavor, it can satisfy that sweet tooth with less. Also, using cocoa powder as an alternative to milk chocolate can cut sugar dramatically.

Limit Portions: Savor the sweetness! Pay attention to the flavors, textures, and sweetness of the food and you will find you do not need to eat as much of it. If you’re eating a store bought product, serve out one portion and put the rest away. If you are making something yourself, use your hand to know what is one cup (one fist) and one ounce (one thumb) for reference.

Get a walk in first: For many people, sweet cravings happen at the end of the night, after dinner. Instead of instantly reaching for your sweet after a meal, try going for a walk around the block, then sitting down to enjoy your dessert. This will allow you to partially calm the craving with exercise and be more mindful while you are eating.

Shop smart: If you are looking for store-bought items, use these guidelines to survey nutrition facts:

·      Aim for 8-9 grams of sugar or less per serving

·      Look for at least 3 grams of protein

·      Example brands: Arctic Zero Dark Chocolate, Yasso Frozen Greek Yogurt,  Halo Top Ice Cream, Graham Crackers, air popped popcorn

     Here's what we made:

Banana Ice Cream

2-3 overripe, frozen bananas

optional milk of choice, if needed

pinch salt

     
     Instructions:

Start with bananas that are turning brown. Peel and cut into large pieces, then freeze in an airtight bag or container. (You can freeze a whole bunch at once so they’re ready whenever you want to make banana ice cream.) To make the ice cream, throw around 2-3 frozen bananas into a blender or food processor—adding a pinch of salt and 2-4 tbsp milk of choice for smoother blending if desired—and blend until you achieve a soft-serve texture. You can serve immediately, or transfer to a container and freeze an additional 30 minutes, then scoop out with an ice cream scoop.

And the best part, they are kid-approved! 

     Greek Yogurt and Fruit Popsicles

   

    Blend 1 cup fresh fruit (bananas, strawberries, blueberries, etc) in a blender and add 2 tbsp milk and 1/2 cup plain Greek yogurt. Pour into popsicle holder and freeze overnight.

      Raw Key Lime Tarts (recipe courtesy of FTR member Xochi Angulo)

Crust: 1 cup dried dates ½ cup whole almonds, coarsely chopped ½ cup whole pecans, coarsely chopped ¼ cup unsweetened shredded dried coconut 1 Tbsp coconut oil Pinch of sea salt Filling: 2 cups cashews ¾ cup fresh lime juice ½ cup maple syrup ⅓ cup melted coconut oil 1 tsp pure vanilla extract Topping: Strawberries, pureed

Put all the crust ingredients into a food processor, and process until the ingredients can just stick together.  Press the crust mixture into the bottom and up the sides of a 9­-inch glass pie dish. Place all the filling ingredients in your high-speed blender or food processor and blend until the filling is completely smooth and creamy. Pour the filling evenly over the pie crust, smooth with a spatula. Place the pie in the freezer covered to set for at least 3 hours, or overnight if possible. Let the pie sit at room temperature for 10 minutes and garnish with key limes before serving

Chocolate Truffles

Truffles:

1 cup raw pecans

1 cup raw walnuts

1 Tbsp cacao powder or unsweetened cocoa powder

1/4 tsp sea salt

optional: 1/2 tsp ground cinnamon

10 medjool dates, pitted (if dried out, soak in warm water for 10 minutes then drain)

3/4 cups dark chocolate chips

1 tsp coconut oil

Instructions

1. Place all ingredients in a food processor and blend. 

1. Form golf-ball sized balls with your hands and place on parchment paper on a cookie sheet. Place in freezer for about 30 minutes and enjoy!