Adapted from The Cancer Survivor's Guide: Foods that help you fight back by Neal Barnard, MD and Jennifer Reilly, RD
Quinoa is technically a seed, but used as a grain. It has a bitter resin-like coating, saponin, that must be rinsed off thoroughly before cooking. I use a very fine mesh strainer to do this. Barnard's book suggests covering the quinoa with water in a mixing bowl and rub it between the palms of your hands. Pour off the cloudy liquid through a strainer. Repeat two or three more times until the rinse water remains clear.
I used the basic idea of this recipe, but mixed the non-dairy milk with water.
Ingredients:
1 cup vanilla rice or soy milk
1/2 cup water
1/2 cup quinoa, rinsed and drained
mixture of raisins, dried cranberries, apricots and/or
mango, to taste
1/4 tsp vanilla extract
Directions:
1) Combine the rice or soy milk and quinoa in a medium saucepan. Bring to a gentle simmer. COver and cook for about 15 minutes, until the quinoa is tender. I like to leave it just a little crunchy.
2) Stir in the fruit and vanilla extract. Cover and cook for 2 more minutes. Serve warm or chilled.
3) Stored in a covered container in the refrigerator, leftover fruited quinoa will keep for up to 3 days.
Friday, December 27, 2013
Friday, December 20, 2013
Miso-Mustard-Glazed Tempeh with Collard Greens
from washingtonpost.com -- WEEKNIGHT VEGETARIAN DEC 18, 2013
Pan-frying and then glazing tempeh with a sweet-and-sour mixture of miso and mustard gives it a big hit of flavor. This dish pairs tempeh with collard greens that are quickly cooked so they keep more of their color and texture. The dressing was also good on chicken, so I was able to satisfy my vegetarian and meat-eating diners with the same recipe. Very tasty. Note that by using seitan instead of tofu, it is not gluten free.
SERVINGS: 4 servings
INGREDIENTS:
1 pound soy tempeh - I only had seitan and it worked very well.
Vegetable or peanut oil, for frying
1 pound collard greens
1 tablespoon extra-virgin olive oil
1 medium yellow onion, thinly sliced (also had shallots, so used some)
4 cloves garlic, chopped
1/2 teaspoon crushed red pepper flakes
2 tablespoons apple cider vinegar
Sea salt
Freshly ground black pepper
2 tablespoons white miso
2 teaspoons Dijon-style mustard
1/4 cup water
DIRECTIONS:
Cut each tempeh block in half crosswise, then in half again horizontally to create eight 1/4-inch-thick slabs. Cut each slab diagonally to form two triangles.
Line a plate with paper towels.
Pour the vegetable or peanut oil to a depth of 1/4 inch in a large skillet over medium-high heat. Once the oil shimmers, pan-fry the tempeh (working in batches if necessary to avoid crowding the pan) until golden brown and crisp, 4 to 5 minutes on each side. Use tongs or a slotted spoon to transfer the tempeh to the paper-towel-lined plate to drain, and pour out and discard any excess oil; you will be using the skillet again.
Strip the collard leaves from their stems, discarding the stems. Rinse the leaves but don't dry them. Stack the leaves, roll them up tightly, then thinly slice to form ribbons.
Pour the olive oil into a separate large skillet over medium heat. Once the oil shimmers, add the onion, garlic and crushed red pepper flakes; cook, stirring occasionally, until the vegetables are tender, 5 to 6 minutes. Add the collard greens and vinegar, toss to combine, and cook, stirring occasionally, until the greens barely wilt, 5 minutes. Season with salt and black pepper to taste, then remove from the heat and cover to keep warm.
Whisk together the miso, mustard and water in a small bowl.
Return the skillet you used for frying the tempeh to medium heat. Pour in the miso mixture and add the tempeh pieces, tossing them to thoroughly coat for just a minute or two as the glaze bubbles.
Divide the collard greens among serving plates; top with the glazed tempeh. Serve hot.
Pan-frying and then glazing tempeh with a sweet-and-sour mixture of miso and mustard gives it a big hit of flavor. This dish pairs tempeh with collard greens that are quickly cooked so they keep more of their color and texture. The dressing was also good on chicken, so I was able to satisfy my vegetarian and meat-eating diners with the same recipe. Very tasty. Note that by using seitan instead of tofu, it is not gluten free.
SERVINGS: 4 servings
INGREDIENTS:
1 pound soy tempeh - I only had seitan and it worked very well.
Vegetable or peanut oil, for frying
1 pound collard greens
1 tablespoon extra-virgin olive oil
1 medium yellow onion, thinly sliced (also had shallots, so used some)
4 cloves garlic, chopped
1/2 teaspoon crushed red pepper flakes
2 tablespoons apple cider vinegar
Sea salt
Freshly ground black pepper
2 tablespoons white miso
2 teaspoons Dijon-style mustard
1/4 cup water
DIRECTIONS:
Cut each tempeh block in half crosswise, then in half again horizontally to create eight 1/4-inch-thick slabs. Cut each slab diagonally to form two triangles.
Line a plate with paper towels.
Pour the vegetable or peanut oil to a depth of 1/4 inch in a large skillet over medium-high heat. Once the oil shimmers, pan-fry the tempeh (working in batches if necessary to avoid crowding the pan) until golden brown and crisp, 4 to 5 minutes on each side. Use tongs or a slotted spoon to transfer the tempeh to the paper-towel-lined plate to drain, and pour out and discard any excess oil; you will be using the skillet again.
Strip the collard leaves from their stems, discarding the stems. Rinse the leaves but don't dry them. Stack the leaves, roll them up tightly, then thinly slice to form ribbons.
Pour the olive oil into a separate large skillet over medium heat. Once the oil shimmers, add the onion, garlic and crushed red pepper flakes; cook, stirring occasionally, until the vegetables are tender, 5 to 6 minutes. Add the collard greens and vinegar, toss to combine, and cook, stirring occasionally, until the greens barely wilt, 5 minutes. Season with salt and black pepper to taste, then remove from the heat and cover to keep warm.
Whisk together the miso, mustard and water in a small bowl.
Return the skillet you used for frying the tempeh to medium heat. Pour in the miso mixture and add the tempeh pieces, tossing them to thoroughly coat for just a minute or two as the glaze bubbles.
Divide the collard greens among serving plates; top with the glazed tempeh. Serve hot.
Sunday, December 8, 2013
Sesame Miso Dressing
Adapted from Joe Yonan's Eat Your Vegetables
This dressing can be used on greens, portobello mushrooms, noodles, roasted sweet potatoes or broiled eggplant, to name just a few. And it just takes a few minutes to prepare. If using for portobellos, let them marinate for 15 minutes before grilling.
Ingredients:
1 Tbsp toasted sesame seeds
2 Tbsp white miso
2 Tbsp toasted sesame oil
6 Tbsp canola
6 Tbsp rice vinegar, unseasoned
3 tsp honey
pinch of sea salt
Directions:
1) Whisk the miso and sesame oil in a small jar.
2) Add the vinegar, canola, sesame seeds and honey; shake vigorously.
3) Add honey and/or salt as needed.
This dressing can be used on greens, portobello mushrooms, noodles, roasted sweet potatoes or broiled eggplant, to name just a few. And it just takes a few minutes to prepare. If using for portobellos, let them marinate for 15 minutes before grilling.
Ingredients:
1 Tbsp toasted sesame seeds
2 Tbsp white miso
2 Tbsp toasted sesame oil
6 Tbsp canola
6 Tbsp rice vinegar, unseasoned
3 tsp honey
pinch of sea salt
Directions:
1) Whisk the miso and sesame oil in a small jar.
2) Add the vinegar, canola, sesame seeds and honey; shake vigorously.
3) Add honey and/or salt as needed.
Brussel Sprouts with Orange Dressing
From Nutrition Action
Total time to prepare: 15 minutes
Ingredients:
½ cup orange juice
1 tsp. orange zest
2 Tbs. canola oil
1 cup thinly sliced shallots or red onions
1 lb. brussels sprouts, trimmed and sliced
freshly ground black pepper
¼ tsp. kosher salt
Directions:
• In a small pot, simmer the orange juice until reduced to 2 Tbs. Remove from the heat and mix in the orange zest.
• In a medium sauté pan, heat the oil over medium heat. Sauté the shallots until golden brown, 2-3 minutes.
• Steam the brussels sprouts until they are tender but still bright green, 3-5 minutes.
• Allow the brussels sprouts to cool slightly, then toss with the orange reduction and shallots. Season with pepper and up to ¼ tsp. of salt.
Serves 4.
Nutrition Information:
Per serving (1 cup)—
Calories: 150
Sodium: 150 mg
Total Fat: 7 g
Saturated Fat: 0.5 g
Carbohydrates: 20 g
Protein: 5 g
Fiber: 6 g
Total time to prepare: 15 minutes
Ingredients:
½ cup orange juice
1 tsp. orange zest
2 Tbs. canola oil
1 cup thinly sliced shallots or red onions
1 lb. brussels sprouts, trimmed and sliced
freshly ground black pepper
¼ tsp. kosher salt
Directions:
• In a small pot, simmer the orange juice until reduced to 2 Tbs. Remove from the heat and mix in the orange zest.
• In a medium sauté pan, heat the oil over medium heat. Sauté the shallots until golden brown, 2-3 minutes.
• Steam the brussels sprouts until they are tender but still bright green, 3-5 minutes.
• Allow the brussels sprouts to cool slightly, then toss with the orange reduction and shallots. Season with pepper and up to ¼ tsp. of salt.
Serves 4.
Nutrition Information:
Per serving (1 cup)—
Calories: 150
Sodium: 150 mg
Total Fat: 7 g
Saturated Fat: 0.5 g
Carbohydrates: 20 g
Protein: 5 g
Fiber: 6 g
Saturday, December 7, 2013
Sweet Potato-Black Bean Stew with Sweet Peppers and Peanut Sauce
This is from Molly Katzen's newest cookbook, The Heart of the Plate. You might recognize her name from her Moosewood Cookbook, published in 1977. She was vegetarian way before it was as popular as it is today. I just took a walk down memory lane and browsed through my old food-stained copy of that book. Her recipes in this hardcover new book are more interesting, as evidenced by this peanut flavored sweet potato stew. The color pictures add a lot more interest as well.
I didn't take the time to make the banana-cheese empanadas that were meant to accompany this stew, but made a 2-minute version of them by top broiling banana, pepper Jack cheese and a squirt of lime on thin bread in the toaster oven -- not bad!! She gives much more direction about preparation than I'm including here.
Some other interesting sounding dishes are Roasted Eggplant Salad with Coconut-Lime Vinaigrette, Golden Lentils with Soft Sweet Onions and Brussel Sprouts with Cranberries.
Ingredients:
For the stew:
2 Tbsp olive or roasted peanut oil, or a combination
2 cups minced red onion (1 large)
2 Tbsp finely minced fresh ginger
1 1/4 tsp salt, or to taste
2 tsp minced or crushed garlic
2 lb sweet potatoes, peeled and cut into 3/4 inch cubes (7 cups)
1/2 cup water
1 large sweet red bell pepper, in 1/4 inch dice (2 cups)
2 Tbsp fresh lime juice, or more to taste
3 cups cooked black beans or two 15-oz cans, rinsed and drained
For peanut sauce:
1/3 cup smooth peanut butter
1/2 cup boiling water
1 1/2 tsp cider vinegar or unseasoned rice vinegar
1 1/2 tsp agave nectar or light-colored honey
Crushed red pepper (optional)
Optional extras:
Roasted peanuts, lime wedges, chopped cilantro leaves
Directions:
1) Heat a soup pot over medium heat for about a minute; add the oil and swirl to coat the pan.
2) Add the onion, ginger and 1/2 tsp of the salt. Cook, stirring often, for about 3 minutes.
3) Add 1 tsp on the garlic and sauté for about 5 minutes longer, or until the onion becomes translucent.
4) Stir in the sweet potatoes, plus the remaining 1 tsp of garlic and another 1/2 tsp of salt. Cover and cook for 5 minutes.
5) Add 1/2 cup water, cover again, and cook over low heat for about 20 minutes, or until the sweet potatoes are almost done. Stir every 10 minutes or so.
6) Add the bell pepper and lime juice, stir, and cover to cook for 5 minutes or so until the sweet potatoes are fork-tender. Add more water or lime juice if the vegetables are sticking to the bottom.
7) Gently stir in the beans during the last few minutes of cooking.
8) Put the peanut butter in a medium bowl and slowly stir in the boiling water, then vinegar, sweetener and remaining 1/4 tsp of salt. Adjust taste.
9) Use a rubber spatula to scrape all the sauce into the stew, then stir gently . Adjust to taste with salt, lime or possibly crushed red pepper.
I didn't take the time to make the banana-cheese empanadas that were meant to accompany this stew, but made a 2-minute version of them by top broiling banana, pepper Jack cheese and a squirt of lime on thin bread in the toaster oven -- not bad!! She gives much more direction about preparation than I'm including here.
Some other interesting sounding dishes are Roasted Eggplant Salad with Coconut-Lime Vinaigrette, Golden Lentils with Soft Sweet Onions and Brussel Sprouts with Cranberries.
Ingredients:
For the stew:
2 Tbsp olive or roasted peanut oil, or a combination
2 cups minced red onion (1 large)
2 Tbsp finely minced fresh ginger
1 1/4 tsp salt, or to taste
2 tsp minced or crushed garlic
2 lb sweet potatoes, peeled and cut into 3/4 inch cubes (7 cups)
1/2 cup water
1 large sweet red bell pepper, in 1/4 inch dice (2 cups)
2 Tbsp fresh lime juice, or more to taste
3 cups cooked black beans or two 15-oz cans, rinsed and drained
For peanut sauce:
1/3 cup smooth peanut butter
1/2 cup boiling water
1 1/2 tsp cider vinegar or unseasoned rice vinegar
1 1/2 tsp agave nectar or light-colored honey
Crushed red pepper (optional)
Optional extras:
Roasted peanuts, lime wedges, chopped cilantro leaves
Directions:
1) Heat a soup pot over medium heat for about a minute; add the oil and swirl to coat the pan.
2) Add the onion, ginger and 1/2 tsp of the salt. Cook, stirring often, for about 3 minutes.
3) Add 1 tsp on the garlic and sauté for about 5 minutes longer, or until the onion becomes translucent.
4) Stir in the sweet potatoes, plus the remaining 1 tsp of garlic and another 1/2 tsp of salt. Cover and cook for 5 minutes.
5) Add 1/2 cup water, cover again, and cook over low heat for about 20 minutes, or until the sweet potatoes are almost done. Stir every 10 minutes or so.
6) Add the bell pepper and lime juice, stir, and cover to cook for 5 minutes or so until the sweet potatoes are fork-tender. Add more water or lime juice if the vegetables are sticking to the bottom.
7) Gently stir in the beans during the last few minutes of cooking.
8) Put the peanut butter in a medium bowl and slowly stir in the boiling water, then vinegar, sweetener and remaining 1/4 tsp of salt. Adjust taste.
9) Use a rubber spatula to scrape all the sauce into the stew, then stir gently . Adjust to taste with salt, lime or possibly crushed red pepper.
Thursday, November 28, 2013
Corn Salad
This quick mustardy salad is one of our summertime favorites.
Ingredients:
2 cups corn kernels
1/4 cup diced red bell pepper
1/4 cup chopped sweet onion (or less)
1 Tbsp minced fresh dill
1/3 cup vegetable oil
2 Tbsp Dijon mustard
2 Tbsp white wine vinegar
2 Tbsp sugar
1/2 tsp salt
Directions:
1) In a large bowl, combine corn, bell pepper,onion and dill. Set aside
2) In a small saucepan over medium heat, bring the oil, mustard, vinegar, sugar and salt to a simmer. Remove pan from the heat; pour the warm vinaigrette over the corn mixture; toss to coat.
Set aside at room temperature. May cover and refrigerate for several hours.
4 servings. Per serving: 225 calories, 3 gm protein; 24 gm carbs, 15 gm fat, trace cholesterol, 1 gm saturated fat, 181 mg sodium, 2 gm dietary fiber.
Ingredients:
2 cups corn kernels
1/4 cup diced red bell pepper
1/4 cup chopped sweet onion (or less)
1 Tbsp minced fresh dill
1/3 cup vegetable oil
2 Tbsp Dijon mustard
2 Tbsp white wine vinegar
2 Tbsp sugar
1/2 tsp salt
Directions:
1) In a large bowl, combine corn, bell pepper,onion and dill. Set aside
2) In a small saucepan over medium heat, bring the oil, mustard, vinegar, sugar and salt to a simmer. Remove pan from the heat; pour the warm vinaigrette over the corn mixture; toss to coat.
Set aside at room temperature. May cover and refrigerate for several hours.
4 servings. Per serving: 225 calories, 3 gm protein; 24 gm carbs, 15 gm fat, trace cholesterol, 1 gm saturated fat, 181 mg sodium, 2 gm dietary fiber.
Cranberry Pecan Relish
This is a good tart, crunchy accompaniment to turkey. You can leave it tart, or add more sugar or chopped apple to make it sweet.
Ingredients:
3 cups whole cranberries, fresh or previously frozen and defrosted
1 orange, peeled and seeded
1 tsp grated orange peel
1/3 - 1/2 cup sugar
1 cup coarsely chopped pecans, lightly toasted in a 325 degree oven for 8 minutes (watch carefully)
you can use a toaster oven for this
1 Tbsp chopped apple, skin on (optional)
(from an epicurious recipe, try adding a little mint, ginger (1" grated), and/or red onion)
Directions:
1) Chop the cranberries, orange, orange peel, pecans and sugar in a food processor until coarsely chopped. Process with on/off bursts.
2) Cover and refrigerate for up to 2 days.
Couldn't be easier!
Ingredients:
3 cups whole cranberries, fresh or previously frozen and defrosted
1 orange, peeled and seeded
1 tsp grated orange peel
1/3 - 1/2 cup sugar
1 cup coarsely chopped pecans, lightly toasted in a 325 degree oven for 8 minutes (watch carefully)
you can use a toaster oven for this
1 Tbsp chopped apple, skin on (optional)
(from an epicurious recipe, try adding a little mint, ginger (1" grated), and/or red onion)
Directions:
1) Chop the cranberries, orange, orange peel, pecans and sugar in a food processor until coarsely chopped. Process with on/off bursts.
2) Cover and refrigerate for up to 2 days.
Couldn't be easier!
Friday, November 22, 2013
Sweet Potato Latkes
Blair Moser’s Sweet Potato Latkes
2 medium-sized sweet potatoes, peeled
2 Idaho potatoes, scrubbed but unpeeled (equal in weight to the sweet potatoes)
Salt for soaking the potatoes, then add salt and pepper to mixture.
4 scallions, finely chopped, including some of the green stems - -- use more, maybe onions.
2 cloves garlic, crushed
1/2 cup plus 2 tablespoons whole wheat pastry flour
3 eggs, lightly beaten
Olive oil (or high-heat safflower oil) for frying
1. Grate or finely shred all the potatoes into a bowl of large cold, salted water (using about 1 tablespoon kosher salt) and let stand for 15 minutes.
2. Drain the potatoes in a sieve, then dump them into a clean kitchen towel and wring out as much moisture as possible.
3. In a bowl, mix the potatoes with scallions and garlic. -- add salt and pepper
4. Sprinkle flour over the veggies and toss to combine, then stir in the eggs and mix well.
5. Heat 1/4 cup oil in a heavy skillet (preferably nonstick). Firmly pack a heaping tablespoon of potato mixture and flatten it on the griddle with the back of a spoon. Do not crowd the skillet, but fry each batch until lightly browned, then turn and fry the other side, maybe 3 minutes per side, adding more oil as necessary.
6. Remove the latkes to a cookie sheet lined with paper-towels and keep warm in a 200 degree oven until all have been cooked.
7. Serve at once with sour cream and applesauce. -- very good with cinnamon sugar - isn't everything?!
2 medium-sized sweet potatoes, peeled
2 Idaho potatoes, scrubbed but unpeeled (equal in weight to the sweet potatoes)
Salt for soaking the potatoes, then add salt and pepper to mixture.
4 scallions, finely chopped, including some of the green stems - -- use more, maybe onions.
2 cloves garlic, crushed
1/2 cup plus 2 tablespoons whole wheat pastry flour
3 eggs, lightly beaten
Olive oil (or high-heat safflower oil) for frying
1. Grate or finely shred all the potatoes into a bowl of large cold, salted water (using about 1 tablespoon kosher salt) and let stand for 15 minutes.
2. Drain the potatoes in a sieve, then dump them into a clean kitchen towel and wring out as much moisture as possible.
3. In a bowl, mix the potatoes with scallions and garlic. -- add salt and pepper
4. Sprinkle flour over the veggies and toss to combine, then stir in the eggs and mix well.
5. Heat 1/4 cup oil in a heavy skillet (preferably nonstick). Firmly pack a heaping tablespoon of potato mixture and flatten it on the griddle with the back of a spoon. Do not crowd the skillet, but fry each batch until lightly browned, then turn and fry the other side, maybe 3 minutes per side, adding more oil as necessary.
6. Remove the latkes to a cookie sheet lined with paper-towels and keep warm in a 200 degree oven until all have been cooked.
7. Serve at once with sour cream and applesauce. -- very good with cinnamon sugar - isn't everything?!
Apple latkes
Paula Shoyer’s Apple Latkes
From “The Holiday Kosher Baker”
These pancakes look just like potato latkes. You can serve them either as a dessert or a side dish during Hanukkah.
1/2 cup (65 grams) all-purpose flour, plus one tablespoon, if batter is very wet
2 tablespoons sugar
1/4 teaspoon cinnamon
1/4 teaspoon ground nutmeg
1 teaspoon baking powder
3 apples (Fuji, Gala or Granny Smith)
1 tablespoon fresh lemon juice
2 large eggs
2 tablespoons confectioners’ sugar for dusting
1. Place a paper bag over a cookie sheet to use for draining the latkes after frying them. Heat 1/4 inch (6 mm) of oil in a large frying pan over medium high heat.
2. Place the flour, sugar, cinnamon, nutmeg and baking powder into a large bowl and stir. Beat the eggs in a small bowl. Set aside. Peel and core the apples and grate them on the large holes of a box grater or the large holes of a food processor blade. Add the shredded apples to the bowl with the dry ingredients. Sprinkle with the lemon juice, add the beaten eggs and mix.
3. The oil is ready for frying when it feels very hot when you place your hand two inches above the pan. Scoop up a heaping tablespoon of the apple mixture and gently drop it into the pan, using the back of the tablespoon to flatten it. Fry the latkes for 1 1/2 to 2 minutes per side, until golden. Drain them on the paper bag and let them cool for about 15 minutes.
4. If the batter gets very watery halfway through the frying, add a tablespoon of flour to the mixture and mix it in.
5. Use a sieve to dust the latkes with confectioners’ sugar. These are best eaten fresh but can be reheated in the oven. Store them in the fridge for up to three days or freeze them for up the three months. To reheat, place frozen latkes onto a cookie sheet and bake them in a 400 degree Fahrenheit (200 degree Centigrade) oven until crisp.
Yield: 20 latkes.
From “The Holiday Kosher Baker”
These pancakes look just like potato latkes. You can serve them either as a dessert or a side dish during Hanukkah.
1/2 cup (65 grams) all-purpose flour, plus one tablespoon, if batter is very wet
2 tablespoons sugar
1/4 teaspoon cinnamon
1/4 teaspoon ground nutmeg
1 teaspoon baking powder
3 apples (Fuji, Gala or Granny Smith)
1 tablespoon fresh lemon juice
2 large eggs
2 tablespoons confectioners’ sugar for dusting
1. Place a paper bag over a cookie sheet to use for draining the latkes after frying them. Heat 1/4 inch (6 mm) of oil in a large frying pan over medium high heat.
2. Place the flour, sugar, cinnamon, nutmeg and baking powder into a large bowl and stir. Beat the eggs in a small bowl. Set aside. Peel and core the apples and grate them on the large holes of a box grater or the large holes of a food processor blade. Add the shredded apples to the bowl with the dry ingredients. Sprinkle with the lemon juice, add the beaten eggs and mix.
3. The oil is ready for frying when it feels very hot when you place your hand two inches above the pan. Scoop up a heaping tablespoon of the apple mixture and gently drop it into the pan, using the back of the tablespoon to flatten it. Fry the latkes for 1 1/2 to 2 minutes per side, until golden. Drain them on the paper bag and let them cool for about 15 minutes.
4. If the batter gets very watery halfway through the frying, add a tablespoon of flour to the mixture and mix it in.
5. Use a sieve to dust the latkes with confectioners’ sugar. These are best eaten fresh but can be reheated in the oven. Store them in the fridge for up to three days or freeze them for up the three months. To reheat, place frozen latkes onto a cookie sheet and bake them in a 400 degree Fahrenheit (200 degree Centigrade) oven until crisp.
Yield: 20 latkes.
Thursday, November 21, 2013
Peppermint Oreo Bark
Included in asouthernfairytale.com/2013/11/09/oreo-peppermint-bark/
Asked my neighbor Melissa for this recipe after she sent over a container full and I couldn't stop eating eat. If you're lucky, the thin delicious bottom chocolate layer will separate from the rest and you'll have the best thin chocolate 'crust' ever.
From the site:
I hope you enjoy! And come on over and visit me at Crazy for Crust sometime. I’ll ply you with sugar and talk your ear off. That’s a promise! {You can also find me on Facebook, Twitter, Pinterest, and Instagram. I’m all of those places obsessively.}
Ingredients:
10 mini candy canes, crushed (about 1/2 cup)
12 Oreos, chopped (about 1 cup)
1 cup milk chocolate chips (or semi-sweet)
1 1/2 cups white chocolate chips
Directions:
1) Line a cookie sheet with wax paper.
2) Add milk chocolate chips to a microwave safe bowl and heat in 30 second increments, stirring after each, until melted and smooth. Pour onto prepared cookie sheet and spread flat. Sprinkle with chopped Oreos. Chill for 10 minutes.
3) Add white chocolate chips to a microwave safe bowl and heat on 50% power in 30 second increments, stirring after each, until melted and smooth. (I use 50% power for white chocolate because it’s so temperamental!) Pour over Oreos and spread to the edges of the milk chocolate. Sprinkle with chopped candy canes. Chill until set, break into pieces and serve or package to give!
Asked my neighbor Melissa for this recipe after she sent over a container full and I couldn't stop eating eat. If you're lucky, the thin delicious bottom chocolate layer will separate from the rest and you'll have the best thin chocolate 'crust' ever.
From the site:
I hope you enjoy! And come on over and visit me at Crazy for Crust sometime. I’ll ply you with sugar and talk your ear off. That’s a promise! {You can also find me on Facebook, Twitter, Pinterest, and Instagram. I’m all of those places obsessively.}
Ingredients:
10 mini candy canes, crushed (about 1/2 cup)
12 Oreos, chopped (about 1 cup)
1 cup milk chocolate chips (or semi-sweet)
1 1/2 cups white chocolate chips
Directions:
1) Line a cookie sheet with wax paper.
2) Add milk chocolate chips to a microwave safe bowl and heat in 30 second increments, stirring after each, until melted and smooth. Pour onto prepared cookie sheet and spread flat. Sprinkle with chopped Oreos. Chill for 10 minutes.
3) Add white chocolate chips to a microwave safe bowl and heat on 50% power in 30 second increments, stirring after each, until melted and smooth. (I use 50% power for white chocolate because it’s so temperamental!) Pour over Oreos and spread to the edges of the milk chocolate. Sprinkle with chopped candy canes. Chill until set, break into pieces and serve or package to give!
Sunday, November 17, 2013
Teff Stew
from Bob's Red Mill website
Read about teff on Wikipedia
Teff Stew
This reinterpretation of wat--an Ethiopian soup traditionally eaten with flatbread made from teff flour--includes whole grain teff in the stew itself.
2Tbsp Olive Oil
1 cup chopped Onion
2 cloves Garlic, minced
1/2 tsp Paprika
1/2 tsp ground Cinnamon
1/2 tsp ground Allspice
1/2 tsp Salt
1/4 tsp Cayenne Pepper
1 cup Teff 2 large Tomatoes, chopped
1 medium Zucchini, sliced
1 medium Yellow Summer Squash, sliced
4 cups Vegetable Broth
1 cup cooked Garbanzo Beans
1/2 cup Lemon Juice
1/4 cup chopped Cilantro
ground Black Pepper
Salt
Heat oil in a heavy 4-quart pot over medium heat. Add onions and cook until soft, about 5 minutes. Add garlic, spices and salt. Reduce heat to low and cook for 1 minute, stirring constantly. Add teff and cook for 2 minutes, stirring frequently. Add vegetable broth and bring to a boil. Cover, reduce heat and simmer, stirring frequently, until teff is soft, about 15 minutes.
Add vegetables and beans; cook until tender, 10-15 minutes. Add lemon juice and cook 3 more minutes. Add cilantro just before serving. Season to taste with salt and pepper.
Makes 4-6 servings.
Read about teff on Wikipedia
Teff Stew
This reinterpretation of wat--an Ethiopian soup traditionally eaten with flatbread made from teff flour--includes whole grain teff in the stew itself.
2Tbsp Olive Oil
1 cup chopped Onion
2 cloves Garlic, minced
1/2 tsp Paprika
1/2 tsp ground Cinnamon
1/2 tsp ground Allspice
1/2 tsp Salt
1/4 tsp Cayenne Pepper
1 cup Teff 2 large Tomatoes, chopped
1 medium Zucchini, sliced
1 medium Yellow Summer Squash, sliced
4 cups Vegetable Broth
1 cup cooked Garbanzo Beans
1/2 cup Lemon Juice
1/4 cup chopped Cilantro
ground Black Pepper
Salt
Heat oil in a heavy 4-quart pot over medium heat. Add onions and cook until soft, about 5 minutes. Add garlic, spices and salt. Reduce heat to low and cook for 1 minute, stirring constantly. Add teff and cook for 2 minutes, stirring frequently. Add vegetable broth and bring to a boil. Cover, reduce heat and simmer, stirring frequently, until teff is soft, about 15 minutes.
Add vegetables and beans; cook until tender, 10-15 minutes. Add lemon juice and cook 3 more minutes. Add cilantro just before serving. Season to taste with salt and pepper.
Makes 4-6 servings.
Sunday, November 10, 2013
Roasted Pumpkin Seeds
From Whole Foods blog
Ingredients:
1 medium pumpkin
4 cups water
1 tablespoon extra-virgin olive oil
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Method:
Preheat oven to 250°F. Cut off top 3 to 4 inches of pumpkin then scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)
In a medium pot, bring water to a boil. Add seeds, reduce heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined sheet tray and pat dry.
Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole.
For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves and ginger and 1 1/2 tablespoons dark brown sugar with seeds and oil before roasting.
Nutritional Info:
PER SERVING:Serving size: 2 Tablespoons, 130 calories (100 from fat), 12g total fat, 2g saturated fat, 0mg cholesterol, 0mg sodium, 3g carbohydrate (1g dietary fiber, 0g sugar), 5g protein
Ingredients:
1 medium pumpkin
4 cups water
1 tablespoon extra-virgin olive oil
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Method:
Preheat oven to 250°F. Cut off top 3 to 4 inches of pumpkin then scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)
In a medium pot, bring water to a boil. Add seeds, reduce heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined sheet tray and pat dry.
Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole.
For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves and ginger and 1 1/2 tablespoons dark brown sugar with seeds and oil before roasting.
Nutritional Info:
PER SERVING:Serving size: 2 Tablespoons, 130 calories (100 from fat), 12g total fat, 2g saturated fat, 0mg cholesterol, 0mg sodium, 3g carbohydrate (1g dietary fiber, 0g sugar), 5g protein
Friday, October 11, 2013
Egg Casserole
From The Food Network
Recipe courtesy Robert Irvine
Also see this under 'Diane's egg soufflé' with changes -
We had this at a friend's beach house, minus the sausage. It was excellent!
Prep Time:15 minInactive Prep Time:5 minCook Time:40 min
Level:Easy
Serves 6
Ingredients
Butter, for baking dish
1 pound Italian sweet sausage, casings removed
1/2 cup chopped shallots
2 garlic cloves, minced
1/2 cup chopped drained oil-packed sun-dried tomatoes
4 tablespoons chopped fresh parsley leaves
5 large eggs
3 large egg yolks
1 cup half-and-half
1 cup whipping cream
2 cups grated mozzarella cheese
1/2 teaspoon kosher salt
Directions
Preheat oven to 375 degrees F. Butter 13 by 9 by 2-inch glass baking dish.
Saute sausage in medium nonstick skillet over medium heat until brown and cooked through, breaking up with back of fork into small pieces, about 10 minutes.
Add shallots and garlic and saute 3 minutes.
Add sun-dried tomatoes and 2 tablespoons parsley; stir 1 minute.
Spread sausage mixture into the prepared dish. (Can be made 1 day ahead, covered and refrigerated.)
Whisk eggs, egg yolks, half-and-half, whipping cream, 1 1/2 cups cheese, and salt in large bowl and blend well. Pour egg mixture over sausage mixture in the baking dish. Sprinkle with remaining 1/2-cup cheese and 2 tablespoons parsley.
Bake until top of the casserole is golden brown and knife inserted into center comes out clean, about 30 minutes. Let stand 5 minutes before serving.
Read more at: http://www.foodnetwork.com/food/cda/recipe_print/0,1946,FOOD_9936_356064_RECIPE-PRINT-FULL-PAGE-FORMATTER,00.html?oc=linkback
Monday, September 16, 2013
Peruvian Chicken with Green Sauce
from onceuponachef.com - Peruvian Style Roast Chicken with Green Sauce
very good - sauces are better the next day
green sauce can be used for a cucumber dip.
The green sauce in this recipe is adapted from one of my favorite columns, the Serious Eats Food Lab by J. Kenji Lopez-Alt.
Servings: 4
Cook Time: 1 Hour 30 MinutesTotal Time: 2 Hours
Ingredients
For the Chicken
3 tablespoons extra virgin olive oil
1/4 cup lime juice, from 2 limes
4 large garlic cloves, roughly chopped
1 tablespoon kosher salt
2 teaspoons paprika
1 teaspoon black pepper
1 tablespoon cumin
1 teaspoon dried oregano
2 teaspoons sugar
4 pound whole chicken
For the Green Sauce
3 jalapeño chili peppers, seeded if desired (I use about half the seeds for a medium-hot sauce), and roughly chopped
1 cup fresh cilantro leaves
2 cloves garlic, roughly chopped
1/2 cup mayonnaise, best quality such as Hellmann's
1/4 cup sour cream
1 tablespoon fresh lime juice, from one lime
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
Instructions
For the Chicken
Combine all of the ingredients except the chicken in a blender or mini food processor, and blend until smooth. Remove the giblets from the inside of the chicken and pat the outside of the chicken dry with paper towels; place in a bowl, breast side up with the legs facing you. Using the handle of a wooden spoon or your fingers, loosen the skin from the flesh over the breasts and legs, being careful not to tear the skin or push all the way through (you want the marinade to stay inside the bird). Spoon about 2/3 of the marinade evenly underneath the skin, and spread the remaining 1/3 evenly over the skin. Marinate the chicken in the refrigerator for at least 6 hours or overnight.
Adjust the oven rack to the lower-middle position, and preheat the oven to 425 degrees. Line a roasting pan with aluminum foil for easy clean-up. Spray a rack (preferably a v-shape) with non-stick cooking spray and place the chicken on top. Tie the legs together with kitchen string. Roast for 20 minutes, until the skin is golden. Turn the heat down to 375 degrees, and continue to roast for about an hour and ten minutes more, or until the juices run clear when you cut between the leg and thigh. (Keep an eye on it -- if it's browning too quickly, cover it loosely with foil.) Tent the chicken with foil and let rest for about 20 minutes. Tilt the chicken over the roasting pan to release the juices, then transfer to a cutting board. Carve the chicken and serve with green sauce.
For the Green Sauce
Combine all of the ingredients except the olive oil in a blender or food processor and blend into a smooth sauce. With the motor running, open lid and slowly drizzle in olive oil. It will seem very runny at this point but, don't worry, it will thicken up as it sits. Transfer the sauce to a bowl, cover and refrigerate until ready to serve.
very good - sauces are better the next day
green sauce can be used for a cucumber dip.
The green sauce in this recipe is adapted from one of my favorite columns, the Serious Eats Food Lab by J. Kenji Lopez-Alt.
Servings: 4
Cook Time: 1 Hour 30 MinutesTotal Time: 2 Hours
Ingredients
For the Chicken
3 tablespoons extra virgin olive oil
1/4 cup lime juice, from 2 limes
4 large garlic cloves, roughly chopped
1 tablespoon kosher salt
2 teaspoons paprika
1 teaspoon black pepper
1 tablespoon cumin
1 teaspoon dried oregano
2 teaspoons sugar
4 pound whole chicken
For the Green Sauce
3 jalapeño chili peppers, seeded if desired (I use about half the seeds for a medium-hot sauce), and roughly chopped
1 cup fresh cilantro leaves
2 cloves garlic, roughly chopped
1/2 cup mayonnaise, best quality such as Hellmann's
1/4 cup sour cream
1 tablespoon fresh lime juice, from one lime
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
Instructions
For the Chicken
Combine all of the ingredients except the chicken in a blender or mini food processor, and blend until smooth. Remove the giblets from the inside of the chicken and pat the outside of the chicken dry with paper towels; place in a bowl, breast side up with the legs facing you. Using the handle of a wooden spoon or your fingers, loosen the skin from the flesh over the breasts and legs, being careful not to tear the skin or push all the way through (you want the marinade to stay inside the bird). Spoon about 2/3 of the marinade evenly underneath the skin, and spread the remaining 1/3 evenly over the skin. Marinate the chicken in the refrigerator for at least 6 hours or overnight.
Adjust the oven rack to the lower-middle position, and preheat the oven to 425 degrees. Line a roasting pan with aluminum foil for easy clean-up. Spray a rack (preferably a v-shape) with non-stick cooking spray and place the chicken on top. Tie the legs together with kitchen string. Roast for 20 minutes, until the skin is golden. Turn the heat down to 375 degrees, and continue to roast for about an hour and ten minutes more, or until the juices run clear when you cut between the leg and thigh. (Keep an eye on it -- if it's browning too quickly, cover it loosely with foil.) Tent the chicken with foil and let rest for about 20 minutes. Tilt the chicken over the roasting pan to release the juices, then transfer to a cutting board. Carve the chicken and serve with green sauce.
For the Green Sauce
Combine all of the ingredients except the olive oil in a blender or food processor and blend into a smooth sauce. With the motor running, open lid and slowly drizzle in olive oil. It will seem very runny at this point but, don't worry, it will thicken up as it sits. Transfer the sauce to a bowl, cover and refrigerate until ready to serve.
Monday, August 26, 2013
Snap Peas with Coconut Lime Dressing
From Nutrition Action Healthletter - September 2013
The snap peas I intended to use were not good by the time I made this dish, so I substituted broccoli, and it was fabulous. Really adds a kick to an old standard, and it only took a few minutes to whip up!
Served it over couscous with leftover chicken we had baked the night before, using Blackening Spice Rub from this blog, borrowed from canyonranch.com
Ingredients:
3/4 pound snap peas, trimmed
1/4 cup light coconut milk
2 tsp reduced sodium soy sauce (or tamari, gluten free)
2 tsp lime juice
1 jalapeño, optional
1/4 cup unsalted roasted peanuts, chopped
1 shallot, thinly sliced
Directions:
1) Lightly steam the snap peas until tender-crisp, about 2 minutes (3 minutes if you
use broccoli). Rinse under cold water. Drain well and transfer to serving platter/bowl.
2)In a small bowl, whisk together the coconut milk, soy sauce, lime juice and jalapeño.
3) Drizzle the dressing over the peas and top with the peanuts and shallots.
4 - one cup servings, each 80 calories, 95 mg sodium, 4.5 gm fat, 1 gm saturated fat, 9 gm carbs,
4 gm protein, 3 gm fiber.
Sunday, August 25, 2013
Blackening spice rub
From www.canyonranch.com
My husband and I first tasted this when we went to Canyon Ranch for our 25th anniversary. Don't let the number of ingredients scare you off - mix this up once and save it in an air-tight container for months. It's great for an instant at-home dinner - prepare a salad and steam some veggies while the chicken is grilling, and voila!
As an easy way to cut portion size without anyone noticing, I slice the chicken breasts horizontally to make two servings out of one. That way, there should be an adequate amount of protein, and the taste of the spice rub is more prominent. People can always have 2 portions if they choose.
Ingredients:
3 Tbsp Old Bay seasoning
1 Tbsp paprika
1 Tbsp chili powder
1 Tbsp onion powder
1 Tbsp garlic powder
1 1/2 tsp dry thyme
1 1/2 tsp dry mustard
1 Tbsp dry basil
1 1/2 tsp dry oregano
3/4 tsp cayenne pepper
1/2 tsp freshly ground black pepper
1/2 tsp cumin seed
1/2 tsp curry powder
Directions:
Combine all ingredients in a small air-tight container and mix well.
Makes 2/3 cup, each 1 tsp serving contains approximately:
5 calories
1 gm carb
0 gm fat
0 gm chol
0 gm protein
157 mg sodium
0 gm fiber
My husband and I first tasted this when we went to Canyon Ranch for our 25th anniversary. Don't let the number of ingredients scare you off - mix this up once and save it in an air-tight container for months. It's great for an instant at-home dinner - prepare a salad and steam some veggies while the chicken is grilling, and voila!
As an easy way to cut portion size without anyone noticing, I slice the chicken breasts horizontally to make two servings out of one. That way, there should be an adequate amount of protein, and the taste of the spice rub is more prominent. People can always have 2 portions if they choose.
Ingredients:
3 Tbsp Old Bay seasoning
1 Tbsp paprika
1 Tbsp chili powder
1 Tbsp onion powder
1 Tbsp garlic powder
1 1/2 tsp dry thyme
1 1/2 tsp dry mustard
1 Tbsp dry basil
1 1/2 tsp dry oregano
3/4 tsp cayenne pepper
1/2 tsp freshly ground black pepper
1/2 tsp cumin seed
1/2 tsp curry powder
Directions:
Combine all ingredients in a small air-tight container and mix well.
Makes 2/3 cup, each 1 tsp serving contains approximately:
5 calories
1 gm carb
0 gm fat
0 gm chol
0 gm protein
157 mg sodium
0 gm fiber
Saturday, August 24, 2013
White beans and cherry tomatoes
One of our favorite spots in Annapolis is Cleo's Fine Oils and Vinegars. They sell an awesome variety of oils and vinegars. Many of the oils are fused, in that the olives and whole fruits or herbs are combined at the onset, as opposed to infused oils, in which the fruits or herbs are added after the oil is produced. We usually buy a large bottle of the pomegranate balsamic and a four-pack of other oils and vinegars. They are fairly expensive, but they save us time and money by allowing me to throw together quick dressings.
Visiting the store is an experience, because the owners easily mix various oils and vinegars together, and have you taste by tiny sips or dipping bread samples. You also go home with an extensive list of combinations you can do on your own.
My experiment for today involved using up some fresh cherry tomatoes and basil for lunch. This side dish came out quite good, if I do say so myself! I'm not exactly sure of the ingredients, but it's something like this:
Ingredients:
1 cup of cherry tomatoes, halved.
2 Tbsp sweet onion, chopped
1 15 oz can navy beans (or other white beans)
1 Tbsp fresh basil, chopped
1 Tbsp Agrumato Lime extra virgin olive oil
2 tsp Serrano Chili Honey Balsamic vinegar
salt and pepper to taste
Directions:
Mix ingredients together -- that's it!
If you have time, you can roast the cherry tomatoes in a small amount of oil with garlic or onion, at 425 for about 30 minutes.
Visiting the store is an experience, because the owners easily mix various oils and vinegars together, and have you taste by tiny sips or dipping bread samples. You also go home with an extensive list of combinations you can do on your own.
My experiment for today involved using up some fresh cherry tomatoes and basil for lunch. This side dish came out quite good, if I do say so myself! I'm not exactly sure of the ingredients, but it's something like this:
Ingredients:
1 cup of cherry tomatoes, halved.
2 Tbsp sweet onion, chopped
1 15 oz can navy beans (or other white beans)
1 Tbsp fresh basil, chopped
1 Tbsp Agrumato Lime extra virgin olive oil
2 tsp Serrano Chili Honey Balsamic vinegar
salt and pepper to taste
Directions:
Mix ingredients together -- that's it!
If you have time, you can roast the cherry tomatoes in a small amount of oil with garlic or onion, at 425 for about 30 minutes.
Friday, August 23, 2013
Watermelon and mint - have your bowl and eat it too!
Before the watermelon season is over, try this creative serving idea with peaches and mint! Watermelon is, as you would assume, mostly … water, and weighs in at only 46 calories per cup, which is mostly sugar. A good sweet watermelon doesn't necessarily need anything to improve it, but this combination with peaches, berries and mint really hit the spot tonight. The mint especially made the taste of the peaches and watermelon pop!
Mint comes in 600 varieties, but the two that we're most familiar with are peppermint and spearmint. Peppermint is used mostly in the form of oil in sweet treats, like candy or ice cream; spearmint, which you can find in the produce section of the supermarket with other fresh spices, is more savory. It is used in certain Indian dishes, and a favorite of mine, Thai green curry paste, as well as in mojitos with tequila and citrus.
Mint is rich in menthol, which makes you aware of the cold receptors in your mouth and on your skin. You may be familiar with this from the cool sensation from mouthwashes or the icy sensation of Vicks VapoRub. It was often added to cigarettes; we now know it decreases the cough reflex, so it enabled, and with its cool taste encouraged, more people to smoke cigarettes. It has been used to treat gastrointestinal symptoms. By relaxing the muscles of the GI tract, it eases bloating, cramping, and bowel irregularities. One caution though, is that by relaxing the muscles, can sometimes worsen heartburn and reflux.
Here's a creative fruit bowl creation for a summer day.
Ingredients:
1 watermelon
Mixed fruits to fill 1/2 the melon:
blueberries
strawberries
peaches
kiwi
2 Tbsp fresh mint, sliced thinly
Directions:
First, cut a thin slice off of the long side of the melon. This will prevent the melon from rolling once it is filled.
Then cut the melon in half. If you'd like to make a basket shape leave a handle intact across the
top. You can make a stroller by leaving half of the top intact.
Then, scoop out the watermelon with a melon or ice cream scooper. Let the empty melon drain
upside down for a few hours if possible. Refrigerate the melon balls.
Meanwhile, cut up any other fruits - I used white and yellow peaches, berries and kiwi. Add fresh
squeezed OJ just to coat the peaches and keep them from turning dark. Refrigerate.
When you're ready to serve, combine the melon, other fruit and toss with mint. Fill the basket - and
you're done!
Thursday, August 15, 2013
White Beans with Roasted Cherry Tomatoes
From Nutrition Action
See variation with Cleo's oil and vinegar in this blog
The roasted tomatoes make this side dish a summer "must have"
August 15, 2013
Author: Kate Sherwood in: Healthy Recipes
Roasting the tomatoes brings out their tart-sweet juiciness. But if you don’t want to turn on the oven, sauté the tomatoes and garlic in the oil with ½ tsp. of fresh thyme leaves instead.
Time to prepare: 40 minutes
Ingredients:
2 pints cherry tomatoes, halved
5 cloves garlic, sliced
5 sprigs thyme
2 Tbs. extra-virgin olive oil
1 15 oz. can no-salt-added cannellini beans, drained and rinsed
¼ tsp. kosher salt
freshly ground black pepper
Directions:
• Preheat the oven to 425° F.
• In a 9″ x 13″ baking dish, toss the tomatoes, garlic, and thyme with the oil. Roast until the tomatoes start to brown and the garlic is tender, about 30 minutes.
• Remove and discard the thyme sprigs.
• Toss the beans with the tomatoes and garlic. Season with the salt and pepper.
Serves 4.
Nutrition Information:
Per serving (1 cup)—
Calories: 180
Sodium: 160 mg
Total Fat: 8 g
Saturated Fat: 1 g
Carbohydrates: 21 g
Protein: 6 g
Fiber: 6 g
Sunday, August 11, 2013
Chilled Cucumber Soup with Arugula
Arugula is a dark leafy green, so like spinach and others, it is a good source of calcium, vitamins A, C, K, as well as iron, calcium and potassium. Potassium has been shown to help keep blood pressure in good range. It is classified as a cruciferous vegetable, like broccoli or cauliflower, so as mentioned in Thu's cauliflower article, perhaps it has some cancer-prevention benefits, as well. At 5 calories per cup, it is low in fat and high in fiber and has all the other benefits noted -- not a bad deal!
If you buy arugula in a bag, it is usually the smaller, milder variety, and has been pre-cleaned.
At a farmer's market, you might see it sold by the bunch; in that case, the leaves will be larger, with tougher stems and the taste will be more peppery. Be sure to remove the stems and rinse the leaves well, to remove loose dirt.
Since the taste can be strong, when I use it in a salad, I like to mix it in with other greens, to give it a bit of a kick. The soup recipe below is a good way to get its health benefits, but cooling it down at the same time.
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
This is a nice cool, low calorie soup for the summer. My family pointed out that it tastes just like gazpacho, without the tomato -- and it's true. I happen to like the nutty, peppery taste of arugula, so I made some with an extra 1/4 cup of arugula blended into the soup - hence the two different shades in the soup bowls pictured above, mine being the darker one.
The nice aspect of making this in the blender is that you can decide as you go how much, if any, arugula to add. The original recipe calls for topping the soup with heavy cream, but I opted for plain yogurt, adding just a touch of protein to the dish.
See the photo below for a quick way to de-seed a cucumber. Just cut it in half and run a spoon down the middle. Then slice the cucumbers
lengthwise, and chop them horizontally all at once -- quick and easy.
Ingredients:
3 medium cucumbers, peeled and diced
1 cup water
1/4 cup diced onions (white or sweet onions are best)
2 Tbsp fresh lemon juice
1 tsp minced garlic
1 1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 Tbsp plain yogurt (or heavy cream)
1/4 cup julienned arugula (more, as is, in blender, to taste)
Directions:
1) Combine the cucumber, water, onions, lemon juice, garlic, salt and pepper in a blender and purée until very smooth. If you choose to add in more arugula, this is the time. Re-blend until smooth. Refrigerate in a covered bowl for at least 30 minutes, or until well chilled.
2) Serve 3/4 cup cucumber soup with 1 tsp yogurt or cream and a sprinkle of arugula.
If you buy arugula in a bag, it is usually the smaller, milder variety, and has been pre-cleaned.
At a farmer's market, you might see it sold by the bunch; in that case, the leaves will be larger, with tougher stems and the taste will be more peppery. Be sure to remove the stems and rinse the leaves well, to remove loose dirt.
Since the taste can be strong, when I use it in a salad, I like to mix it in with other greens, to give it a bit of a kick. The soup recipe below is a good way to get its health benefits, but cooling it down at the same time.
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
This is a nice cool, low calorie soup for the summer. My family pointed out that it tastes just like gazpacho, without the tomato -- and it's true. I happen to like the nutty, peppery taste of arugula, so I made some with an extra 1/4 cup of arugula blended into the soup - hence the two different shades in the soup bowls pictured above, mine being the darker one.
See the photo below for a quick way to de-seed a cucumber. Just cut it in half and run a spoon down the middle. Then slice the cucumbers
Ingredients:
3 medium cucumbers, peeled and diced
1 cup water
1/4 cup diced onions (white or sweet onions are best)
2 Tbsp fresh lemon juice
1 tsp minced garlic
1 1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 Tbsp plain yogurt (or heavy cream)
1/4 cup julienned arugula (more, as is, in blender, to taste)
Directions:
1) Combine the cucumber, water, onions, lemon juice, garlic, salt and pepper in a blender and purée until very smooth. If you choose to add in more arugula, this is the time. Re-blend until smooth. Refrigerate in a covered bowl for at least 30 minutes, or until well chilled.
2) Serve 3/4 cup cucumber soup with 1 tsp yogurt or cream and a sprinkle of arugula.
Saturday, August 10, 2013
White Sangria
This provided a delicious way to relax before dinner at the beach -- chips and guac and some light fruity sangria -- aaah! Thanks, Gail.
White Sangria
1 bottle fruity white wine (like Vouvrey)
1/2 c triple sec
1/4 c sugar (or less)
juice of two oranges
sliced orange, lemon, lime
Stir and let mixture sit 3-4 hours in a clear glass pitcher, then add a can of club soda.
Easy, pretty, smooth and delicious. Enjoy!
Serving Size: I doubled the recipe for 8 people and there was some leftover.
Thursday, August 8, 2013
Cardamom Grilled Chicken with Apple Curry Sauce
This is adapted from Canyon Ranch, although it is not on their website. My husband and I stayed there for our 25th anniversary, and came home with many delicious recipes -- many of them involving chocolate - my husband's favorite food group! For more unusual and healthy recipes, visit them on canyonranch.com
Ingredients for spice mix:
(this makes enough for about 15 chicken breasts)
3 Tbsp cardamom
1 Tbsp black pepper
2 Tbsp salt
1 tsp cinnamon
1/4 tsp cayenne pepper (this is medium spicy - adjust up or down, according to taste)
6 - four ounce skinless chicken breasts, boned and defatted
Ingredients for Apple Curry Sauce:
1 Tbsp canola oil
4 tsp minced red onion
1 cup unsweetened apple sauce
1/4 cup water
1 tsp curry powder
1 tsp coriander powder
1 tsp fresh mint
Directions:
1) Preheat oven to 350 degrees (or prepare grill)
2) In a small bowl, combine ingredients for spice mix.
3) Dust each breast with about 1 tsp spice mix. Store remaining mix in an irtight container for future use.
4) Bake chicken for 10 minutes on each side or until cooked through.
5) Coat a medium sauté pan with canola oil and sauté onions until translucent. Add apple sauce and water and bring to a simmer, stirring constantly. Add curry powder and mint. Cook until mixture begins to thicken, about 10 minutes.
6) Serve 1 chicken breast with 2 Tbsp of sauce.
Ingredients for spice mix:
(this makes enough for about 15 chicken breasts)
3 Tbsp cardamom
1 Tbsp black pepper
2 Tbsp salt
1 tsp cinnamon
1/4 tsp cayenne pepper (this is medium spicy - adjust up or down, according to taste)
6 - four ounce skinless chicken breasts, boned and defatted
Ingredients for Apple Curry Sauce:
1 Tbsp canola oil
4 tsp minced red onion
1 cup unsweetened apple sauce
1/4 cup water
1 tsp curry powder
1 tsp coriander powder
1 tsp fresh mint
Directions:
1) Preheat oven to 350 degrees (or prepare grill)
2) In a small bowl, combine ingredients for spice mix.
3) Dust each breast with about 1 tsp spice mix. Store remaining mix in an irtight container for future use.
4) Bake chicken for 10 minutes on each side or until cooked through.
5) Coat a medium sauté pan with canola oil and sauté onions until translucent. Add apple sauce and water and bring to a simmer, stirring constantly. Add curry powder and mint. Cook until mixture begins to thicken, about 10 minutes.
6) Serve 1 chicken breast with 2 Tbsp of sauce.
Tuesday, August 6, 2013
Chicken with Black Bean-Chipotle Sauce
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
If there are any leftovers, they can be used to create other dishes during the week. The chicken can be cut into strips and added to a salad for lunch, and the bean sauce can be used over tofu. There's a lot of leeway in terms of the spiciness. My family likes it on the relatively bland side, but it can be made as spicy as you like. Served with a small salad and a side of quinoa, it makes a great dinner. We love cilantro, but if you think it tastes like soap, as many people do (it's genetically determined), you can try using another herb you like. I might try basil.
Makes 4 servings
Ingredients for the sauce:
4 Tbsp diced yellow onion
2 tsp minced garlic
14-oz can black beans, rinsed and drained
1/2 - 2 tsp ground chipotle chile pepper, according to taste
1 cup low sodium vegetable stock
1 cup diced tomatoes
1 Tbsp minced fresh cilantro
up to 1 tsp sea salt
Ingredients for the chicken:
1 Tbsp extra virgin olive oil
1 Tbsp chili powder
4 four ounce skinless boneless chicken breast halves
Directions:
1) Preheat the grill or broiler.
2) Lightly spray a large saucepan with canola oil spray. Sauté the onions and garlic over medium heat until the onions are translucent.
3) Add the black beans, chipotle, stock, tomatoes, cilantro and salt, and slowly simmer for 10-20 minutes or until the liquid is slightly thickened. Remove from the heat.
4) Combine the olive oil and chile powder in a small bowl and mix to form a paste. Rub the paste over the chicken breasts.
5) Grill or broil the chicken for 5-7 minutes on each side, or until the internal temperature reaches 165 degrees F.
6) Serve each chicken breast with 4 tablespoons of black bean sauce.
Per serving: 330 calories; 29 gm carbs; 8 gm fat; 73 mg cholesterol; 37 gm protein; 11 gm fiber; 586 mg sodium, but depends on content of stock, canned tomatoes and added salt.
If there are any leftovers, they can be used to create other dishes during the week. The chicken can be cut into strips and added to a salad for lunch, and the bean sauce can be used over tofu. There's a lot of leeway in terms of the spiciness. My family likes it on the relatively bland side, but it can be made as spicy as you like. Served with a small salad and a side of quinoa, it makes a great dinner. We love cilantro, but if you think it tastes like soap, as many people do (it's genetically determined), you can try using another herb you like. I might try basil.
Makes 4 servings
Ingredients for the sauce:
4 Tbsp diced yellow onion
2 tsp minced garlic
14-oz can black beans, rinsed and drained
1/2 - 2 tsp ground chipotle chile pepper, according to taste
1 cup low sodium vegetable stock
1 cup diced tomatoes
1 Tbsp minced fresh cilantro
up to 1 tsp sea salt
Ingredients for the chicken:
1 Tbsp extra virgin olive oil
1 Tbsp chili powder
4 four ounce skinless boneless chicken breast halves
Directions:
1) Preheat the grill or broiler.
2) Lightly spray a large saucepan with canola oil spray. Sauté the onions and garlic over medium heat until the onions are translucent.
3) Add the black beans, chipotle, stock, tomatoes, cilantro and salt, and slowly simmer for 10-20 minutes or until the liquid is slightly thickened. Remove from the heat.
4) Combine the olive oil and chile powder in a small bowl and mix to form a paste. Rub the paste over the chicken breasts.
5) Grill or broil the chicken for 5-7 minutes on each side, or until the internal temperature reaches 165 degrees F.
6) Serve each chicken breast with 4 tablespoons of black bean sauce.
Per serving: 330 calories; 29 gm carbs; 8 gm fat; 73 mg cholesterol; 37 gm protein; 11 gm fiber; 586 mg sodium, but depends on content of stock, canned tomatoes and added salt.
Monday, July 29, 2013
Nutty Honey Chicken
Adapted from 1000 Lowfat Recipes by Terry Blonder Golson
This is a very quick and easy recipe. For a gluten-free variation, use Tamari gluten free soy sauce and quinoa flakes instead of bread crumbs.
Makes 4 servings
Ingredients:
1/4 cup honey
2 Tbsp Dijon mustard
1 Tbsp lo sodium soy sauce
1/2 cup finely chopped pecans or other nuts
1/2 cup soft whole wheat breadcrumbs or quinoa flakes
2 pounds skinless chicken breasts
Directions:
1) Preheat the oven to 400. Lightly coat a baking pan with oil - very important with honey in the recipe.
2) Combine the honey, mustard and soy sauce in a bowl.
3) Toss the nuts and breadcrumbs or quinoa flakes together on a plate.
4) Brush each piece of chicken with the sauce, then roll it in the breadcrumb mixture. Gently shake off the excess. Place on the baking sheet.
5) Bake for 20 minutes or so; check thickest piece for doneness.
Per serving: Calories 390; Protein 40g; Fat 15g (saturated 2g); carbohydrates 24g; Fiber 1g; sodium 180mg.
This is a very quick and easy recipe. For a gluten-free variation, use Tamari gluten free soy sauce and quinoa flakes instead of bread crumbs.
Makes 4 servings
Ingredients:
1/4 cup honey
2 Tbsp Dijon mustard
1 Tbsp lo sodium soy sauce
1/2 cup finely chopped pecans or other nuts
1/2 cup soft whole wheat breadcrumbs or quinoa flakes
2 pounds skinless chicken breasts
Directions:
1) Preheat the oven to 400. Lightly coat a baking pan with oil - very important with honey in the recipe.
2) Combine the honey, mustard and soy sauce in a bowl.
3) Toss the nuts and breadcrumbs or quinoa flakes together on a plate.
4) Brush each piece of chicken with the sauce, then roll it in the breadcrumb mixture. Gently shake off the excess. Place on the baking sheet.
5) Bake for 20 minutes or so; check thickest piece for doneness.
Per serving: Calories 390; Protein 40g; Fat 15g (saturated 2g); carbohydrates 24g; Fiber 1g; sodium 180mg.
Sunday, July 14, 2013
Warm Couscous Salad with Apricot Vinaigrette
This is adapted from one of my favorite recipe websites: onceuponachef.com. It's very quick to put together and very tasty. I think it's even better with quinoa.
Servings: 4-6
Total Time: 30 Minutes
Ingredients:
1-1/2 cups low sodium chicken or vegetable broth (such as Swanson)
1 tablespoon olive oil
1 1/2 cups couscous (I've used regular or whole wheat)
Adapted for my mother-in-law who has many allergies, I used quinoa as noted, then mixed with the dressing ingredients in parentheses below, and I think it was even better than the original recipe.
2 cups quinoa
4 cups water
1 Tbsp olive oil
6 tablespoons apricot preserves (best quality such as Bonne Maman)
4-1/2 tablespoons extra virgin olive oil
3 tablespoons white wine vinegar (or 2 Tbsp fresh lemon juice)
1/4 tsp salt (if desired)
Freshly ground black pepper
2 scallions, white and green parts, finely chopped (or 3 Tbsp onion)
2 tablespoons fresh chopped parsley or mint (optional)
1/3 cup sliced almonds (walnuts)
Directions:
1) Bring the broth and oil to a boil in a medium pot. Add the couscous and stir. Cover the pot with a tight fitting lid and remove from the heat. Let sit 5 minutes, then fluff the couscous immediately with a fork so it doesn't clump together.
2) In a small bowl, whisk together the apricot preserves, olive oil, white wine vinegar, 1/4 teaspoon salt and a few grinds of fresh black pepper. Add about three-quarters of the vinaigrette to the couscous and stir to combine. Taste and add the remaining vinaigrette, little by little, if necessary (you may not need it all). Be sure to add all the little chunks of apricot from the vinaigrette, as they tend to settle at the bottom of the bowl (just use a fork to fish them out).
3) Stir in the scallions, herbs and sliced almonds. Taste and adjust seasoning and serve warm or room temperature.
Chilled Green Bean Salad
Adapted from Canyon Ranch -- Nourish - indulgently healthy cuisine
This is a quick, tasty, low calorie way to prepare green beans.
Serves 4
Ingredients:
1 lb green beans, trimmed
1 Tbsp extra virgin olive oil
1 1/2 tsp minced garlic
1 tsp grated lemon zest
1 Tbsp minced flat-leaf parsley (I used mint)
1/4 tsp sea salt, more to taste
1/8 tsp ground black pepper
Directions:
1) Boil the beans in water in a large saucepan over medium heat until tender. Drain the beans and shock in ice water to stop the cooking process. Drain well.
2) Transfer the green beans to a large serving bowl and toss with the olive oil, garlic lemon zest, parsley, salt and pepper.
This is a quick, tasty, low calorie way to prepare green beans.
Serves 4
Ingredients:
1 lb green beans, trimmed
1 Tbsp extra virgin olive oil
1 1/2 tsp minced garlic
1 tsp grated lemon zest
1 Tbsp minced flat-leaf parsley (I used mint)
1/4 tsp sea salt, more to taste
1/8 tsp ground black pepper
Directions:
1) Boil the beans in water in a large saucepan over medium heat until tender. Drain the beans and shock in ice water to stop the cooking process. Drain well.
2) Transfer the green beans to a large serving bowl and toss with the olive oil, garlic lemon zest, parsley, salt and pepper.
Tuesday, June 11, 2013
Eggplant steaks
from PCRM email - source - Breaking the Food Seduction
Eggplant absorbs flavors beautifully; in this recipe it is paired with barbecue sauce to create the perfect side dish or entrée.
Makes 4 servings
Ingredients
1 medium eggplant
salt
nonstick cooking spray
bottled vegan barbecue sauce, as needed
Directions
Cut eggplant into 1/2-inch slices and sprinkle generously with salt. Place on a rack or in a colander in the sink and let rest for 30 minutes. Rinse off salt and pat dry with a clean kitchen towel. Preheat oven to 375 F. Mist a baking sheet with nonstick cooking spray and arrange eggplant slices in a single layer. Brush or spoon barbeque sauce over each slice and bake for 15 minutes. Turn slices over and brush or spoon barbecue sauce on other side. Bake 10 to 20 minutes longer, or until fork-tender.
Per serving (1 tablespoon): 98 calories; 0.3 g fat; 0.1 g saturated fat; 3.1% calories from fat; 0 mg cholesterol; 1.3 g protein; 24.8 g carbohydrates; 15.4 g sugar; 3.6 g fiber; 479 mg sodium; 25 mg calcium; 0.8 mg iron; 2.7 mg vitamin C; 70 mcg beta carotene; 0.8 mg vitamin E
Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.
Monday, May 27, 2013
Cilantro-lime Garlic Chicken and Mango Kebabs
Adapted from washingtonpost.com May 23, 2013
This is a delicious light barbecue option. It was my first venture into grilling fruit, and I will definitely
be experimenting more with this during the summer. It's early in the season for peaches, but even
totally unripe peaches worked well and developed flavor as they cooked. The ripe mango was even
better when cooked.
If you're using wood skewers, be sure to let them soak for at least an hour prior to putting the chicken and other ingredients on.
Ingredients:
For the marinade and chicken:
1 cup chopped cilantro (leaves and tender stems)
2 Tbsp canola oil
4 large cloves garlic, chopped
Juice of 1 lime
1 1/2 tsp honey
1/4 tsp sea salt
1/4 tsp freshly ground pepper
1 lb boneless, skinless chicken breast halves
For the kebabs:
1/2 large red onion, cut in quarters, and separate the layers
1 large red bell pepper, stemmed and seeded and cut into bite-size pieces
1 firm peach, pitted and cut into chunks (or us nectarine of pineapple chunks)
Flesh of 1 champagne (Ataulfo) mango, cut into chunks
Directions:
1) combine the cilantro oil, garlic, lime juice, honey, sea salt and pepper in the bowl of a food processor. Puree to form a smooth marinade. Transfer 1/4 cup to a large ziploc bag and pour the rest of the marinade into a small bowl.
2) Cut the chicken into bite-size chunks and add to the bag. Seal and massage to coat the chicken.
Refrigerate for several hours.
3) To prepare the kebabs, fill the skewers by alternating layers of red onion, peaches, the marinated chicken, bell pepper and mango. Brush them with the remaining marinade. Transfer the skewers to an outdoor grill or under the broiler. On the grill, close the lid and cook for 6-8 minutes, then turn the skewers over, close the lid and cook for 6-8 minutes or until the chicken is cooked through and the fruits and vegetables are slightly softened.
This is a delicious light barbecue option. It was my first venture into grilling fruit, and I will definitely
be experimenting more with this during the summer. It's early in the season for peaches, but even
totally unripe peaches worked well and developed flavor as they cooked. The ripe mango was even
better when cooked.
If you're using wood skewers, be sure to let them soak for at least an hour prior to putting the chicken and other ingredients on.
Ingredients:
For the marinade and chicken:
1 cup chopped cilantro (leaves and tender stems)
2 Tbsp canola oil
4 large cloves garlic, chopped
Juice of 1 lime
1 1/2 tsp honey
1/4 tsp sea salt
1/4 tsp freshly ground pepper
1 lb boneless, skinless chicken breast halves
For the kebabs:
1/2 large red onion, cut in quarters, and separate the layers
1 large red bell pepper, stemmed and seeded and cut into bite-size pieces
1 firm peach, pitted and cut into chunks (or us nectarine of pineapple chunks)
Flesh of 1 champagne (Ataulfo) mango, cut into chunks
Directions:
1) combine the cilantro oil, garlic, lime juice, honey, sea salt and pepper in the bowl of a food processor. Puree to form a smooth marinade. Transfer 1/4 cup to a large ziploc bag and pour the rest of the marinade into a small bowl.
2) Cut the chicken into bite-size chunks and add to the bag. Seal and massage to coat the chicken.
Refrigerate for several hours.
3) To prepare the kebabs, fill the skewers by alternating layers of red onion, peaches, the marinated chicken, bell pepper and mango. Brush them with the remaining marinade. Transfer the skewers to an outdoor grill or under the broiler. On the grill, close the lid and cook for 6-8 minutes, then turn the skewers over, close the lid and cook for 6-8 minutes or until the chicken is cooked through and the fruits and vegetables are slightly softened.
Deliciously moist pumpkin bread
The original recipe was moist, but is even better since I started substituting a banana for one of the eggs. Not the lowest calorie dish ever, but at least it has pumpkin in it as a redeeming factor!
Ingredients:
4 eggs
1 banana, mashed
1 1/4 cups canola oil
15 oz solid packed pumpkin
2 cups flour (whole wheat or regular)
2 1/3 cups sugar
3 oz cook-and-serve vanilla pudding
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
walnuts (optional)
chocolate or carob chips (optional)
Directions:
1) Preheat the oven to 325 degrees.
2) Beat the eggs and add the mashed banana.
3) Add the oil and pumpkin. Beat until smooth.
4) Add the remaining ingredients.
5) Pour into 2 pre-greased loaf pans.
Bake for 50-55 minutes until a toothpick put in the middle of the bread comes out dry.
Ingredients:
4 eggs
1 banana, mashed
1 1/4 cups canola oil
15 oz solid packed pumpkin
2 cups flour (whole wheat or regular)
2 1/3 cups sugar
3 oz cook-and-serve vanilla pudding
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
walnuts (optional)
chocolate or carob chips (optional)
Directions:
1) Preheat the oven to 325 degrees.
2) Beat the eggs and add the mashed banana.
3) Add the oil and pumpkin. Beat until smooth.
4) Add the remaining ingredients.
5) Pour into 2 pre-greased loaf pans.
Bake for 50-55 minutes until a toothpick put in the middle of the bread comes out dry.
Friday, April 19, 2013
Cajun Carrots and Sweet Potato Fries
This is a very simple recipe, as long as you have good knives for cutting the wedges.
Ingredients:
8-10 large carrots, peeled and cut into wedges
2 small sweet potatoes, cut into wedges, peeled or not
1 Tbsp olive oil
1/4 tsp cayenne
salt and freshly ground black pepper to taste
Directions:
1) Preheat oven to 450 with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Toss carrots and/or sweet potatoes with oil and spices.
3) Roast for 15 minutes, turn, then cook for additional 10 minutes or so, until golden brown.
Serve immediately.
Ingredients:
8-10 large carrots, peeled and cut into wedges
2 small sweet potatoes, cut into wedges, peeled or not
1 Tbsp olive oil
1/4 tsp cayenne
salt and freshly ground black pepper to taste
Directions:
1) Preheat oven to 450 with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Toss carrots and/or sweet potatoes with oil and spices.
3) Roast for 15 minutes, turn, then cook for additional 10 minutes or so, until golden brown.
Serve immediately.
Oven- Fried Potatoes
This is a very quick recipe for baked "French fries".
Ingredients:
1 lb Yukon gold potatoes
1 lb sweet potatoes
1 Tbsp extra virgin olive oil
1/4 tsp paprika
salt and fresh ground pepper to taste
Directions:
1) Preheat oven to 450, with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Cut each potato lengthwise into 8 wedges. Toss with oil, paprika and salt and pepper.
3) Roast for 15 minutes. Turn and continue to roast for 10 more minutes until golden brown.
Serve immediately.
Ingredients:
1 lb Yukon gold potatoes
1 lb sweet potatoes
1 Tbsp extra virgin olive oil
1/4 tsp paprika
salt and fresh ground pepper to taste
Directions:
1) Preheat oven to 450, with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Cut each potato lengthwise into 8 wedges. Toss with oil, paprika and salt and pepper.
3) Roast for 15 minutes. Turn and continue to roast for 10 more minutes until golden brown.
Serve immediately.
Roasted Spiced Sweet Potatoes
Well, all I'll say is this recipe is supposed to be for 4-6 servings, but it disappeared in an instant with only 3 of us at the table tonight! Adapted from epicurious.com
Ingredients:
2 sweet potatoes
4 red-skinned white potatoes
1 tsp coriander seeds
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp dried hot red pepper flakes
1/2 -3/4 tsp kosher salt
3 Tbsp olive oil
Directions:
1) Preheat oven to 425 degrees.
2) Coarsely grind coriander, fennel, oregano and red pepper flakes in a spice grinder. I use an old coffee grinder that is now dedicated to spices. Stir together spices and salt.
3) Cut potatoes lengthwise into 1" wedges
4) Toss wedges with oil and spices in a large roasting pan and roast in middle of oven 15 minutes. Turn with a spatula and continue to roast until tender and slightly golden, about 15 minutes more.
Watch closely toward the end so they don't burn.
Ingredients:
2 sweet potatoes
4 red-skinned white potatoes
1 tsp coriander seeds
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp dried hot red pepper flakes
1/2 -3/4 tsp kosher salt
3 Tbsp olive oil
Directions:
1) Preheat oven to 425 degrees.
2) Coarsely grind coriander, fennel, oregano and red pepper flakes in a spice grinder. I use an old coffee grinder that is now dedicated to spices. Stir together spices and salt.
3) Cut potatoes lengthwise into 1" wedges
4) Toss wedges with oil and spices in a large roasting pan and roast in middle of oven 15 minutes. Turn with a spatula and continue to roast until tender and slightly golden, about 15 minutes more.
Watch closely toward the end so they don't burn.
Sweet Potato Salad
Adapted from the Washington Post. Serves 2
True confessions - I'll eat sweet potatoes in any form, so it doesn't take much to please me, but I did like this recipe. It is best served the same day it is prepared.
Ingredients:
2 sweet potatoes
5 Tbsp olive oil
1/4 cup chopped red onion
1/3 cup roasted red bell peppers
1 tsp Dijon-style mustard
1 tsp honey
1 1/2 Tbsp red wine vinegar (have not yet tried with balsamic or malt)
Salt
freshly ground black pepper
Directions:
1) Preheat oven to 425. Lightly oil a large baking sheet.
2) Cut potatoes into 1 inch cubes - peeled or not. Toss in 2 Tbsp of the oil and toss on baking sheet. Bake for 15-18 minutes until browned on the edges. Toss half way to brown evenly. Transfer to a medium bowl t cool completely, then add the red onion and toss gently.
3) Use a stick blender or food processor to puree the peppers, mustard, honey and red wine vinegar in a medium bowl until smooth. With the motor running, slowly drizzle in the remaining 3 Tbsp of oil to form an emulsion. Season with salt and pepper to taste.
4) When ready to serve, add half of the vinaigrette to the vegetables and toss gently to combine. Add more vinaigrette to taste.
Nutrition per serving, using small sweet potatoes and 1/2 the vinaigrette:
222 calories; 3 gm protein, 31 gm carbs, 10 gm fat, 1 gm saturated fat, 0 mg cholesterol, 247 mg sodium, 5 gm dietary fiber.
True confessions - I'll eat sweet potatoes in any form, so it doesn't take much to please me, but I did like this recipe. It is best served the same day it is prepared.
Ingredients:
2 sweet potatoes
5 Tbsp olive oil
1/4 cup chopped red onion
1/3 cup roasted red bell peppers
1 tsp Dijon-style mustard
1 tsp honey
1 1/2 Tbsp red wine vinegar (have not yet tried with balsamic or malt)
Salt
freshly ground black pepper
Directions:
1) Preheat oven to 425. Lightly oil a large baking sheet.
2) Cut potatoes into 1 inch cubes - peeled or not. Toss in 2 Tbsp of the oil and toss on baking sheet. Bake for 15-18 minutes until browned on the edges. Toss half way to brown evenly. Transfer to a medium bowl t cool completely, then add the red onion and toss gently.
3) Use a stick blender or food processor to puree the peppers, mustard, honey and red wine vinegar in a medium bowl until smooth. With the motor running, slowly drizzle in the remaining 3 Tbsp of oil to form an emulsion. Season with salt and pepper to taste.
4) When ready to serve, add half of the vinaigrette to the vegetables and toss gently to combine. Add more vinaigrette to taste.
Nutrition per serving, using small sweet potatoes and 1/2 the vinaigrette:
222 calories; 3 gm protein, 31 gm carbs, 10 gm fat, 1 gm saturated fat, 0 mg cholesterol, 247 mg sodium, 5 gm dietary fiber.
Monday, April 8, 2013
Lemon Herb Quinoa
Adapted from Shine from Yahoo
This is a light refreshing side dish - good choice for a BBQ. The measurements for the dressing are doubled from the original recipe because I wanted more taste, but be cautious not to over-dress the quinoa and make it soggy. Save the leftover dressing to add as needed when you serve it, or to use with other raw or cooked veggies.
This is the first time I've used shelled hemp seeds (available at Whole Foods in the vitamin aisle). It has a soft, fine texture and a nutty taste. Since I discovered it with this recipe, I've been experimenting with it and found that it's very good on yogurt. It can be used in baking and cooking as well, but its nutritional value is highest in its raw state.
What are hemp seeds, you might ask? While the hemp plant is high in fiber, the seeds or nuts are an ideal protein source with all of the essential amino acids in a ratio that is beneficial for humans, in addition to magnesium, iron, potassium and vitamin E. Hemp comes from a variety of Cannabis plants, but the level of THC (for all you kids of the '60's and '70's) is negligible or non-existent. It's equivalent to the level of opium in poppy seeds. It is actually illegal to grow it in the US, so the product I have, and evidently most of what is sold in the US, is grown in Canada.
So now on to the important stuff:
Ingredients:
1 cup quinoa, dry (I like to mix plain and red quinoa for the visual effect)
2 cups water (or 1 cup water, 1 cup low salt vegetable broth)
1 cup green peas, fresh or frozen
1/4- 1/2 cup fresh basil, finely chopped
1/4 cup shelled hemp seeds
4 Tbsp olive oil
3 Tbsp lemon juice
3 tsp Dijon mustard
2 tsp maple syrup
1/2 tsp sea salt, adjust to taste
1/4 tsp fresh ground pepper, adjust to taste
Directions:
1. Rinse quinoa in a fine mesh strainer with cold water. Transfer to a pot and add 2 cups of liquid. Bring to a boil.
2. Reduce heat to a simmer, and leave the lid slightly ajar. Simmer for about 15 minutes or until quinoa is plump and the water is absorbed. The texture should be soft, but not mushy.
3. Remove quinoa from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
4. Boil fresh peas until warm and tender or run frozen peas under warm water. Drain and set aside.
5. Mix quinoa, peas, basil, and hemp seeds in a large bowl. Whisk together the oil, lemon juice, maple syrup, Dijon, sea salt and pepper. Pour about 1/2 to 2/3 over the quinoa, checking for taste and avoiding too much moisture. Serve warm or cold. The dish will keep for 3 days (not in my house!), except the basil might turn a little dark)
This is a light refreshing side dish - good choice for a BBQ. The measurements for the dressing are doubled from the original recipe because I wanted more taste, but be cautious not to over-dress the quinoa and make it soggy. Save the leftover dressing to add as needed when you serve it, or to use with other raw or cooked veggies.
This is the first time I've used shelled hemp seeds (available at Whole Foods in the vitamin aisle). It has a soft, fine texture and a nutty taste. Since I discovered it with this recipe, I've been experimenting with it and found that it's very good on yogurt. It can be used in baking and cooking as well, but its nutritional value is highest in its raw state.
What are hemp seeds, you might ask? While the hemp plant is high in fiber, the seeds or nuts are an ideal protein source with all of the essential amino acids in a ratio that is beneficial for humans, in addition to magnesium, iron, potassium and vitamin E. Hemp comes from a variety of Cannabis plants, but the level of THC (for all you kids of the '60's and '70's) is negligible or non-existent. It's equivalent to the level of opium in poppy seeds. It is actually illegal to grow it in the US, so the product I have, and evidently most of what is sold in the US, is grown in Canada.
So now on to the important stuff:
Ingredients:
1 cup quinoa, dry (I like to mix plain and red quinoa for the visual effect)
2 cups water (or 1 cup water, 1 cup low salt vegetable broth)
1 cup green peas, fresh or frozen
1/4- 1/2 cup fresh basil, finely chopped
1/4 cup shelled hemp seeds
4 Tbsp olive oil
3 Tbsp lemon juice
3 tsp Dijon mustard
2 tsp maple syrup
1/2 tsp sea salt, adjust to taste
1/4 tsp fresh ground pepper, adjust to taste
Directions:
1. Rinse quinoa in a fine mesh strainer with cold water. Transfer to a pot and add 2 cups of liquid. Bring to a boil.
2. Reduce heat to a simmer, and leave the lid slightly ajar. Simmer for about 15 minutes or until quinoa is plump and the water is absorbed. The texture should be soft, but not mushy.
3. Remove quinoa from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
4. Boil fresh peas until warm and tender or run frozen peas under warm water. Drain and set aside.
5. Mix quinoa, peas, basil, and hemp seeds in a large bowl. Whisk together the oil, lemon juice, maple syrup, Dijon, sea salt and pepper. Pour about 1/2 to 2/3 over the quinoa, checking for taste and avoiding too much moisture. Serve warm or cold. The dish will keep for 3 days (not in my house!), except the basil might turn a little dark)
Friday, March 29, 2013
Not Your Grandmother's Chocolate Macaroons
This is from B'nai Tzedek Sisterhood's Passover tasting. These are delicious when prepared correctly. Mine were overdone, but no one seemed to mind! And so healthy -- they're chocolate, after all!
Makes about 20.
Ingredients:
4 oz semi or bittersweet chocolate
2 oz unsweetened chocolate (I used unsweetened cocoa powder)
2 large egg whites
1/2 cup sugar
1 tsp vanilla
2 cups shredded coconut
Directions:
1) Preheat oven to 375 degrees.
2) Melt the chocolates together on top of a double boiler.
3) In an electric mixer, beat the egg whites on medium high until frothy, about 30 seconds.
4) Gradually add the sugar and beat on high until the consistency of marshmallow fluff. Blend in vanilla. Remove from mixer and by hand, fold in melted chocolate and then coconut.
5) Drop rounded tablespoons about 1 1/2 inches apart on baking sheet covered in parchment paper. Bake until a light crust forms on the outside of the cookies, about 10-13 minutes.
6) Cool on wire rack.
Makes about 20.
Ingredients:
4 oz semi or bittersweet chocolate
2 oz unsweetened chocolate (I used unsweetened cocoa powder)
2 large egg whites
1/2 cup sugar
1 tsp vanilla
2 cups shredded coconut
Directions:
1) Preheat oven to 375 degrees.
2) Melt the chocolates together on top of a double boiler.
3) In an electric mixer, beat the egg whites on medium high until frothy, about 30 seconds.
4) Gradually add the sugar and beat on high until the consistency of marshmallow fluff. Blend in vanilla. Remove from mixer and by hand, fold in melted chocolate and then coconut.
5) Drop rounded tablespoons about 1 1/2 inches apart on baking sheet covered in parchment paper. Bake until a light crust forms on the outside of the cookies, about 10-13 minutes.
6) Cool on wire rack.
Passover quinoa salad
This is adapted from B'nai Tzedek Sisterhood Passover recipes. It is meant to have curry powder, which is not my favorite spice, so I substituted a little bit of cardamom.
Ingredients:
1 cup quinoa
1 cup dried cranberries
1 tsp cardamom powder
1 1/2 tsp sugar
1 1/2 tsp salt
3 Tbsp OJ
3 Tbsp olive oil
6 scallions, trimmed and thinly sliced on an angle
3 Tbsp Italian parsley, chopped
3 Tbsp lemon juice
1 cup chopped walnuts
pinch pepper
Directions:
Prepare the quinoa according to package directions, adding the OJ, curry powder, sugar and salt before bringing to a boil. Add the remaining ingredients to the cooked quinoa. Best if prepared 2 hours ahead and kept at room temperature before serving.
Ingredients:
1 cup quinoa
1 cup dried cranberries
1 tsp cardamom powder
1 1/2 tsp sugar
1 1/2 tsp salt
3 Tbsp OJ
3 Tbsp olive oil
6 scallions, trimmed and thinly sliced on an angle
3 Tbsp Italian parsley, chopped
3 Tbsp lemon juice
1 cup chopped walnuts
pinch pepper
Directions:
Prepare the quinoa according to package directions, adding the OJ, curry powder, sugar and salt before bringing to a boil. Add the remaining ingredients to the cooked quinoa. Best if prepared 2 hours ahead and kept at room temperature before serving.
Mint Quinoa
Adapted from the package of Eden Organic Quinoa Whole Grain --
It was meant to have a cup of cauliflower florets and very little carrots. Since cauliflower is not my favorite veggie, I just used a whole cup of carrots -- probably can even use more.
This recipe gives a smooth but interesting taste.
Ingredients:
1 cup quinoa, rinsed
1 1/4 cups boiling water and/or low sodium vegetable broth
1 Tbsp plum vinegar, or to taste (I used raspberry vinegar, but need to find something sweeter)
2 Tbsp extra virgin olive oil
15 0z can garbanzo beans, drained
1/2 cup lightly toasted pine nuts
1/3 cup chopped scallions
1/4 cup chopped fresh mint
1 cup diced carrots, blanched 1 minute
1/2 tsp salt, to taste
1/8 tsp pepper, to taste
Directions:
Cook quinoa according to package directions. Toss with all remaining ingredients and
serve.
Can't be easier than that!
It was meant to have a cup of cauliflower florets and very little carrots. Since cauliflower is not my favorite veggie, I just used a whole cup of carrots -- probably can even use more.
This recipe gives a smooth but interesting taste.
Ingredients:
1 cup quinoa, rinsed
1 1/4 cups boiling water and/or low sodium vegetable broth
1 Tbsp plum vinegar, or to taste (I used raspberry vinegar, but need to find something sweeter)
2 Tbsp extra virgin olive oil
15 0z can garbanzo beans, drained
1/2 cup lightly toasted pine nuts
1/3 cup chopped scallions
1/4 cup chopped fresh mint
1 cup diced carrots, blanched 1 minute
1/2 tsp salt, to taste
1/8 tsp pepper, to taste
Directions:
Cook quinoa according to package directions. Toss with all remaining ingredients and
serve.
Can't be easier than that!
Sunday, March 24, 2013
Apricot Chicken for Passover
This is a VERY simple recipe that is very tasty, and a very good alternative to the heavier foods that are often served during Passover.
Ingredients:
8 pieces of boneless chicken
1 cup apricot preserves (I use Bonne Maman)
1/2 cup matzo meal or quinoa flakes (if you agree that these are Kosher for Passover)
2 tsp garlic powder
1 tsp salt
1/2 tsp pepper
2 eggs beaten
1/2 cup wine (I use sake when making this when it's not Passover)
up to 2 Tbsp margarine
Mix matzah meal with garlic powder, salt and pepper. Dip chicken in egg, the matzah meal.
Place in greased pan. Mix preserves, wine and margarine. Microwave on high for 2 minutes.
Pour over chicken and bake uncovered at 325-350, depending on your over, for 40 minutes.
3/18/2017 Searched for a wine substitute - evidently can try 1 TBSP of white wine vinegar or apple cider vinegar per cup of water or broth --- I'll try it today, as I want to cook alcohol-free, even though it cooks off.
Ingredients:
8 pieces of boneless chicken
1 cup apricot preserves (I use Bonne Maman)
1/2 cup matzo meal or quinoa flakes (if you agree that these are Kosher for Passover)
2 tsp garlic powder
1 tsp salt
1/2 tsp pepper
2 eggs beaten
1/2 cup wine (I use sake when making this when it's not Passover)
up to 2 Tbsp margarine
Mix matzah meal with garlic powder, salt and pepper. Dip chicken in egg, the matzah meal.
Place in greased pan. Mix preserves, wine and margarine. Microwave on high for 2 minutes.
Pour over chicken and bake uncovered at 325-350, depending on your over, for 40 minutes.
3/18/2017 Searched for a wine substitute - evidently can try 1 TBSP of white wine vinegar or apple cider vinegar per cup of water or broth --- I'll try it today, as I want to cook alcohol-free, even though it cooks off.
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