Roasted Brussels Sprouts with Medjool Dates

http://veganheritagepress.com/2015/03/oven-roasted-brussels-sprouts-with-medjool-dates/

Cucumber Salad with Mint

http://www.onceuponachef.com/2012/09/minted-cucumber-salad.html

This was meant to be made with slices of cucumber, which would probably be better, but I was trying to make use of my spiralizer tool.  This looks more creative, but is not as crunchy as thicker slices would be.

Servings: 4-6
Total Time: 50 Minutes
Ingredients

2 English (or hothouse) cucumbers
1 teaspoon salt
1/4 cup chopped red onions
1/4 cup white wine vinegar
2 tablespoons extra virgin olive oil
2 tablespoons vegetable oil
2-1/2 teaspoons sugar (or less)
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh mint

Instructions

1) Cut the cucumbers in half lengthwise. Use a teaspoon to scrape out the seeds, then cut into thin slices. Toss the cucumbers with the salt in a colander. Let drain in the sink for at least 30 minutes, then tap the colander on the base of the sink to release any remaining water. Lay a clean dish towel flat on the counter, and then dump the cucumbers over top. Use the edges of the towel to blot the cucumbers dry.

2) Soak the red onions in a small bowl of ice water for ten minutes, then drain in a fine mesh strainer.

3) In a medium bowl, combine the cucumbers, onions, white wine vinegar, olive oil, vegetable oil, sugar, pepper and mint. Taste and adjust seasoning if necessary. Cover and let stand in refrigerator for at least 20 minutes. Serve cold.

Nutrition Information

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Per serving (6 servings)
Calories:108
Fat:9g
Saturated fat:1g
Carbohydrates:6g
Sugar:4g
Fiber:1g
Protein:1g
Sodium:391mg
Cholesterol:0mg

photos IMG_1793.jpg and IMG_1798.jpg

Brussels sprouts gratin

Adapted from onceuponachef.com:

http://www.onceuponachef.com/2015/11/brussels-sprouts-gratin.html

I'm a fan of Brussels sprouts just roasted with olive oil, salt and pepper, but this recipe was enticing.  The original version had more cream than I wanted to use, so I minimized it and added a little almond milk.  The topping adds some crunch and a bit of a different taste than the plain sprouts.  I was able to make it a day ahead and just reheat at 250 degrees.

Servings: 6-8

Ingredients:

2 pounds Brussels sprouts, stem ends trimmed and cut in half through the stem end
3 tablespoons unsalted butter, melted
Salt
Freshly ground black pepper
2/3 cup coarse fresh breadcrumbs, from about 2 slices whole wheat bread toasted, crusts removed
1/2 cup finely grated cheddar or Gruyere
1/2 cups light cream
1/2 cup almond milk

Instructions:

1) Heat the oven to 425°F. Put the Brussels sprouts in a 9x13-inch baking dish, and toss with 2 tablespoons of the melted butter, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Spread the sprouts evenly in the dish and roast, tossing once halfway through, until tender and browned in spots, 25-30 minutes.

2) While the sprouts roast, place the breadcrumbs in a medium bowl. Pour the remaining tablespoon of melted butter over the crumbs and sprinkle with 1/8 teaspoon salt. Mix in the Gruyère. Set aside.

3) When the sprouts are tender and browned, pour the cream and milk evenly over the sprouts and sprinkle with 1/4 teaspoon salt. Continue baking until the cream has thickened to a saucy consistency, about 10 minutes. Remove the pan from the oven.

4) Set the oven to broil and position a rack to 6 inches below the broiler. Sprinkle on the breadcrumb mixture. Broil the gratin until the crust is golden brown, 3-5 minutes (keep a close eye on it so it doesn't burn).

Make ahead tip: This recipe can be prepared a day ahead of time. Reheat in a 350°F oven, uncovered, until warm throughout and crisp on top, 10-15 minutes.

Nutrition Information (using My Fitness Pal)

Per serving (8 servings):

Calories: 188
Fat  12.9 gm,  7.2 gm saturated
Carbs  13.3 gm,  sugar 2.6 gm
Fiber 4.6 gm
Protein  8.4 gm
Vitamin A 22%
Vitamin C 130%
Calcium 16%
Iron 7%

photo  IMG_1769.jpg

Butternut Squash and Sweet Potato Soup

Butternut Squash & Sweet Potato Soup

By Jennifer Segal
Servings: 6-8

I adjusted this for lower fat -- left out the heavy cream, added more honey and doubled the salt, pepper, cinnamon, mace and nutmeg.  Using the immersion blender, the apples ended up floating on top and worked at healthy 'croutons'.  Used a Honeycrisp apple, one of my favorites.

Ingredients:

3 tablespoons unsalted butter
2 cups roughly chopped yellow onions
6 cups (about 2 pounds) butternut squash, peeled, seeded and cut into 1-inch chunks
3 cups (about 1 pound) sweet potatoes, peeled and cut into 1-inch chunks
8 cups chicken broth
1-1/2 teaspoons salt
1/2 teaspoon ground black pepper
1 tart yet sweet apple, such as Fuji or Honeycrisp, cored, peeled and cut into 1/2-inch pieces
3 tablespoons honey
1/2 teaspoon ground cinnamon
1/4 teaspoon ground mace
1/8 teaspoon ground nutmeg
1 cup heavy cream

Instructions:

Melt the butter in a large pot. Add the onions and cook over medium-low heat until soft and translucent.
Add the butternut squash, sweet potatoes, chicken broth, salt and pepper to pot. Turn the heat to high and bring to a boil. Reduce the heat to medium and cook until vegetables are very tender, about 15 minutes. Turn off the heat.

Add the diced apple and purée the soup with a handheld immersion blender until very smooth and creamy. (Alternatively, use a standard blender to puree soup in batches, being careful not to fill the jar more than halfway. Leave the hole in the lid open and loosely cover with a dish towel to allow the heat to escape. Pour the blended soup into a clean pot.)

Add the honey, cinnamon, mace, nutmeg and heavy cream and stir. Bring to a simmer. Taste and adjust the seasoning if necessary. If you like a sweeter soup, add more honey. For a thinner soup, stir in a bit of water; to thicken, simmer and stir over low heat.

Note: This soup thickens as it cools. If necessary, add a bit of water to thin it back to desired consistency.

Nutrition Information

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Per serving (8 servings)
Calories:375
Fat:18g
Saturated fat:10g
Carbohydrates:47g
Sugar:19g
Fiber:5g
Protein:9g
Sodium:829mg
Cholesterol:59mg

Grandma's Eggplant Salad

For many years, I've been trying to re-create my grandmother's version of baba ganouj.  It was a lemony-tasting mix that is unlike anything I've had since.  I've asked at middle eastern restaurants to see if the chefs were familiar with this taste, but to no avail.  She emigrated from Russia, so perhaps it was a recipe native to that area.  Although she lived to the ripe old age of 99, she died over 20 years ago and it has probably been 40 years or so since I last tasted that recipe.  My memory of the taste is starting to fade.

In any case, today I experimented with adding lemon and garlic to baked eggplant and have the closest match so far.  Maybe one of our readers recognizes the dish I'm describing and can share their own version.


Ingredients:

3 lb eggplant (2 large)
1/4 cup + 1 Tbsp fresh-squeezed lemon juice
1/4 cup olive oil
1/4 tsp salt
3 cloves garlic crushed and finely diced
Parsley for garnish - optional

Directions:

1) Pierce the eggplants with a fork and place in the oven at 425 or on a high gas flame or on charcoal and cook for 30 minutes, turning often until the skin blisters on all sides and the eggplants become soft.

2) Let the eggplant cool and cut lengthwise into two.  Scoop out the pulp, removing the areas where seeds are most concentrated.  Squeeze the moisture out and pulse several times in a food processor. Let drain in a colander.

3) Add the lemon juice, olive oil, salt and garlic. Chill for a half hour before serving.

Serve with pita or cucumber slices.

Butternut Squash Farinata

From Washington Post 10/7/2015

This version of an Italian chickpea pancake includes winter squash in the batter for extra heft.

Serve with a salad of greens of your choice.

NOTE:  The butternut squash I had was going bad, so I used sweet potatoes instead.  Also didn't have Kosher salt, so I used regular salt.  And dried thyme.

I thought there weren't enough veggies in it, so I increased the sweet potatoes to 3 cups and added an extra 1/4 cup of red onion.

Make Ahead: The farinata batter need to rest at room temperature for at least 1 hour and up to 2 hours.

SERVINGS:

Tested size: 8 servings

INGREDIENTS

1 1/2 to 2 cups chickpea flour
2 cups water, preferably filtered, at room temperature
5 tablespoons extra-virgin olive oil
1 teaspoon chopped fresh thyme leaves
2 tablespoons chopped fresh flat-leaf parsley leaves
3/4 teaspoon kosher salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
1 tablespoon vegan butter (may substitute regular unsalted butter)
2 cups finely diced butternut squash (from a 1 1/2-pound peeled squash) --> used 3 c. sweet potatoes
1 shallot, minced (about 1/4 cup)  --> and added another 1/4 cup of red onion

DIRECTIONS

1) Whisk together 1 1/2 cups of the chickpea flour and the water in a mixing bowl until smooth and free of lumps. Add 3 tablespoons of the oil, the thyme, parsley, salt and pepper, whisking until the mixture has the consistency of thin pancake batter; add some or all the remaining chickpea flour as needed. Cover and let stand at room temperature for at least 1 hour and up to 2 hours.

2) Preheat the oven to 425 degrees. Place a 10-inch cast-iron or other heavy, ovenproof skillet over medium heat.

3) Whisk the batter again to bring it back together. Combine the vegan butter and the remaining 2 tablespoons of oil in the hot skillet, swirling to coat. Once the vegan butter has melted, stir in the squash and shallot; cook, stirring, until soft, 5 minutes. Season lightly with salt and pepper.

4) Make sure the squash and shallot are spread evenly in the skillet; pour the rested batter over them. Carefully transfer to the hot oven; bake for 30 minutes or until the farinata is no longer wet at the center and the edges are browned and pulling away from the sides of the pan. Remove from the oven; cool in the pan for 10 minutes.

To serve, flip the farinata onto a cutting board and cut into 8 equal wedges, or cut the wedges out of the pan.

Cauliflower Puree

This cauliflower purée is creamy and comforting, and it just happens to taste remarkably like mashed potatoes. I’m not sure if it’s just my eyes playing tricks on me, but it really does! It also has the benefit of being easier to make, healthier and lower in carbs. But don’t make it just for that reason — it’s delicious in its own right. In fact, when my friend Heather tested the recipe for me, she sent me a text that read, “OMG so good, just licked the bowl of my Cuisinart.” Try serving it with my Onion-Braised Beef Brisket, Grilled Flank Steak with Garlic & Rosemary, Roast Chicken or Easy BBQ Boneless Short Ribs.

ingredients

There are a lot of mashed cauliflower recipes out there; what I  like about this one is that the cauliflower is steamed in, and then puréed with, chicken broth. This adds flavor and eliminates the need to add cream to thin out the purée.

Begin by bringing the chicken broth and salt to a boil and a large pot. Add the cauliflower and steam for about 2o minutes, or until the cauliflower is very tender.

Using a slotted spoon, transfer the cauliflower to a food processor and add the butter along with a few tablespoons of the chicken broth.

Process until smooth and creamy, then taste and adjust seasoning with salt and pepper.

Add the chopped thyme and process until evenly mixed.

Transfer to a bowl and serve.

By Jennifer Segal, inspired by Sara Foster's Casual Cooking
Servings: 4
Prep Time: 5 Minutes
Cook Time: 20 Minutes
Total Time: 25 Minutes
Ingredients

1 head cauliflower, cut into 1/2-inch pieces (don't worry about keeping florets intact)
1 cup chicken broth
1 teaspoon salt, plus more to taste
3 tablespoons unsalted butter, cut into chunks
1 teaspoon chopped fresh thyme
Freshly ground black pepper, to taste
Instructions

In a large pot, bring the chicken broth and salt to a boil. Add the cauliflower; bring back to a boil. Cover, reduce the heat to low and steam for 20 minutes, or until cauliflower is very tender. Use a slotted spoon to transfer the cauliflower to a food processor. Add 3 tablespoons of chicken broth from the pot, along with the butter. Process until smooth. Taste and adjust seasoning with salt and freshly ground pepper. Add thyme and process until just combined.
Nutrition Information

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Per serving (4 servings)
Calories:151
Fat:10g
Saturated fat:6g
Carbohydrates:13g
Sugar:5g
Fiber:4g
Protein:6g
Sodium:731mg
Cholesterol:25mg

Thai Cucumber Salad with Peanuts

Thai Cucumber Salad with Peanuts

By Jennifer Segal, inspired by Food & Wine
Servings: 4
Total Time: 20 Minutes

It's difficult to keep the salt content down if fish sauce is one of the ingredients in a recipe - one of the reasons that Thai food is so high in sodium.  But I did change the salted peanuts to unsalted.

I went to have leftovers the next day but they were gone - guess that's a good sign!
Ingredients:

For the Salad
1/2 red onion, very thinly sliced
2 large English cucumbers, halved lengthwise, seeded and sliced crosswise 1/4-inch thick
1/3 cup packed chopped fresh cilantro
1/2 cup peanuts
up to 1 large jalapeño pepper, seeded and minced (or use 1-2 Thai chiles for more heat)
1/4 teaspoon salt (optional)

For the Dressing
1/4 cup fresh lime juice, from 2-3 limes
2 tablespoons vegetable or canola oil
1-1/2 tablespoons fish sauce
2 tablespoons sugar
1 garlic clove, minced

Instructions:

1) Place the onions in a small bowl of cold water. Let sit for ten minutes, then drain well and pat dry with a paper towel.  Since the onions are eaten raw, this takes the 'bite' out of them.

2) In a large bowl, combine the drained red onions, cucumbers, cilantro, peanuts and jalapeño pepper. Set aside.

3) Make the dressing: combine the lime juice, oil, fish sauce, sugar and garlic in a small bowl and whisk until the sugar dissolves. Pour the dressing over the salad and toss to combine. Taste and add salt if necessary. Serve the salad within 30 minutes.

Nutrition Information

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Per serving (4 servings)
Calories: 238
Fat:16g
Saturated fat: 2g
Carbohydrates: 21g
Sugar:12g
Fiber: 3g
Protein: 6g
Sodium: 600mg
Cholesterol: 0mg

Buffalo Cauliflower Bites

I just went to a conference on Nutrition and Cardiovascular Disease and saw amazing photos of regression of coronary artery disease after total change in diet to a plant based diet.  Although my diet has been plant-dominant for years, I do still eat animal products.  Intermittently I think about modifying my diet further in that direction.  This recipe is from one of the FIVE books I purchased there - not all cookbooks!  All 5, though, do say that you'd better become a vegan - or else!

This recipe comes from The China Study - Quick and Easy Cookbook by Del Sroufe, published this year.  The title refers to the China Study, which warns not to eat dairy products, and of course favors a whole food, plant based diet.

Here's a recipe that the author and Pamela Popper, PhD, ND recommended to me, as one that carnivores also love.  It only took a few minutes to prepare and, I must admit, I was scraping the bits off of the baking pan.

Instead of the hot sauce, I used a combination of medium salsa and shakshuka sauce.  The latter is a Moroccan spiced tomato sauce made by Mina that I found at Whole Foods that has only natural ingredients.

Ingredients:
1/2 cup water
1/4 cup almond butter
1/2 cup red hot sauce, and extra for tossing with the cooked bites (or salsa, healthy BBQ or Shakshuka or 3 Tbsp Taste of Thai Garlic Chili Pepper Sauce )
1/4 cup whole wheat pastry flour
1/4 cup nutritional yeast
1 1/2 Tablespoons granulated garlic
1 large head cauliflower, cut into 1-inch florets (about 6 cups)

Directions:
1) Preheat oven to 375 degrees.
2) Combine everything but the cauliflower in a large bowl.  Mix well.  It will be thick, but will coat the cauliflower well.
3) Add the cauliflower and toss to coat well.
4) Place the coated florets on a non-stick or oiled baking sheet in a single layer.  Bake for 25 minutes or until golden brown.
5) Toss with extra red hot sauce if desired.

Asian Kale Slaw with Ginger Peanut Dressing

http://www.onceuponachef.com/2014/06/asian-kale-slaw-ginger-peanut-dressing.html
photo in downloads 2881
Asian Kale Slaw with Ginger Peanut Dressing

By Jennifer Segal
Servings: 6
Total Time: 20 Minutes
Ingredients

For the Salad:
4 cups chopped curly kale, thick stems removed (be sure it's dry)
3 cups prepared shredded red cabbage
2 cups prepared shredded carrots
1 red bell pepper, sliced into bite-sized pieces
3/4 cup slivered almonds
1/2 cup chopped fresh cilantro

For the Dressing:
3 tablespoons creamy peanut butter
3 tablespoons unseasoned rice vinegar
1 tablespoon fresh lime juice, from one lime
3 tablespoons vegetable oil
1 tablespoon soy sauce
3 tablespoons honey
1 tablespoon sugar
1 large clove garlic, roughly chopped
1-inch square piece fresh ginger, peeled and roughly chopped
3/4 teaspoon salt
1/2 teaspoon sriracha
1/2 teaspoon Asian sesame oil

Instructions:

1) Preheat the oven to 350°F.  Line a baking sheet with aluminum foil or parchment paper.
Bake the almonds until lightly golden and fragrant, 5-10 minutes (or buy them pre-toasted at Trader Joe's.) Keep a close eye on them; nuts burn quickly. Let cool.

2) Combine all of the ingredients for the salad in a large mixing bowl.

3) Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy.

4)Pour the dressing over the salad and toss well. Serve immediately.

Nutrition Information

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Per serving (6 servings)
Calories:282
Fat:18g
Saturated fat:2g
Carbohydrates:28g
Sugar:17g
Fiber:6g
Protein:7g
Sodium:505mg
Cholesterol:0

Peruvian-Style Roast Chicken with Green Sauce

Peruvian-Style Roast Chicken with Green Sauce

By Jennifer Segal (Green Sauce adapted from The Serious Eats Food Lab by J. Kenji López-Alt)
http://www.onceuponachef.com/2013/01/peruvian-style-roast-chicken-with-green-sauce.html


Servings: 4
Cook Time: 1 Hour 30 Minutes
Total Time: 2 Hours, plus at least 6 hours marinating time


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
1) Combine all of the ingredients except the chicken in a blender or mini food processor, and blend until smooth.

2) 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).

3) 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.

4) 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.

5) 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.)

6) 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
1) 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.

Grilled Moroccan Chicken

Grilled Moroccan Chicken

By Jennifer Segal
Servings: 4
http://www.onceuponachef.com/2012/06/grilled-moroccan-chicken.html


Ingredients

1-1/2 to 1-3/4 pounds boneless skinless chicken breasts (or chicken tenderloins)
1/4 cup extra virgin olive oil
1 teaspoon salt
1 teaspoon sugar
3 garlic cloves, minced
2 teaspoons paprika
1 teaspoon cumin
1/2 teaspoon coriander
1/4 teaspoon ginger
1/4 teaspoon tumeric
1/4 teaspoon cinnamon
1/8 teaspoon cayenne pepper


Instructions

1) Place chicken breasts between 2 pieces of wax or parchment paper and, using a meat mallet, pound to an even ½-inch thickness. (Skip this step if substituting chicken tenderloins.)

2) Mix all ingredients except chicken together in a small bowl or measuring cup. Place pounded chicken breasts inside 1 gallon zip-lock bag. Add marinade to the bag, press air out and seal shut. Massage marinade into the breasts until evenly coated. Place the bag in a bowl in the refrigerator (to protect against leakage), and let the chicken marinate for 5-6 hours.

3) Clean grill and preheat to high. Place chicken breasts on grill, spooning marinade over top. Grill, covered, for 2-3 minutes per side. Do not overcook.

Nutrition Information

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Per serving (4 servings)
Calories:344
Fat:19g
Saturated fat:3g
Carbohydrates:3g
Sugar:1g
Fiber:1g
Protein:40g
Sodium:798mg
Cholesterol:118mg

Summer Pasta and Tomato Salad

From PCRM.com

Picking up the basil and tomatoes from your local farmers market will make this recipe taste that much fresher! It’s the perfect dish for sharing at picnics or potlucks.

Makes six 1 1/2-cup servings

Ingredients:

8 ounces dry whole-wheat rotini or other shaped pasta
2 large tomatoes, chopped
1/2 red onion, thinly sliced
3 green onions, thinly sliced
1/2 cup chopped fresh basil
1 15-ounce can white beans, drained and rinsed
1 teaspoon dried oregano
2 tablespoons balsamic vinegar
kosher or sea salt, to taste
freshly ground black pepper, to taste


Directions:

1. Cook pasta according to package directions. Drain and rinse.

2. Combine pasta with remaining ingredients and let stand for 30 minutes at room temperature prior to serving.  Add juice of lime if needed - I had to add this and more salt when using canned tomatoes - I should have drained them.
Would also try white balsamic instead of the standard.


Per serving (1/6 of recipe): Calories: 292; fat: 1.2 g; saturated fat: 0.3 g; calories from fat: 3.5%; cholesterol: 0 mg; protein: 14.9 g; carbohydrate: 59.6 g; sugar: 5.5 g; fiber: 9.6 g; sodium: 309 mg; calcium: 112 mg; iron: 4.5 mg; vitamin C: 14 mg; beta-carotene: 583 mcg; vitamin E: 1.6 mg

Source: The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

Tomato Salad with Chili and Cilantro

From The Food and Cooking of the Middle East by Ghillie Basan

Copyright 2013 by Anness Publishing Ltd

"Ripe juicy tomatoes are piled high in the markets of the Eastern Mediterranean, used daily in raw salads and cooked dishes.  In Jordan, this fiery tomato salad is a popular dish and is delicious served with grilled and roasted meats and fish."

Very refreshing side dish.  Great with baked halibut topped with Northwoods spice from Penzeys and some couscous.

Serves 4

INGREDIENTS:
6 plump, fresh tomatoes
1 chili pepper seeded and finely sliced (I used serrano)
2 cloves garlic, finely chopped -- (should be very finely chopped since it will be eaten raw)
1 tsp ground fenugreek
1/2 tsp sugar
2 Tbsp olive oil
Juice of 1/2 lemon
1 bunch fresh cilantro leaves, finely chopped
sea salt - (a light sprinkle, add more to taste)

DIRECTIONS:
1. Prick the tomatoes with a fork and place in a large bowl.  Pour boiling water over the tomatoes and leave until the skins start to peel

2. Drain the tomatoes and leave to cool  When they are cool enough to handle, peel off and discard the skin.

3. Cut the tomatoes in half, use a teaspoon to remove and discard the seeds, then chop the flesh finely and place in a bowl.

4.  Toss in the chili, garlic, fenugreek and sugar.  Season with salt and pepper and add the olive oil and lemon juice.

5. Finally toss in the chopped cilantro and serve.

Easy Guacamole - by Daphne

Easy Guacamole

Author: Daphne         Prep time: 10 mins       Cook time: 5 mins        Total time: 15 mins       Serves: 4 portions

This a simple and delicious way of making fresh guac; serve with tortilla chips or dip vegetables such as carrot or celery sticks. Topping cucumber slices is also delicious.


Ingredients:
2 whole avocados
2 cloves garlic, minced
½-1 medium tomato, diced
½ juice lemon
½ teaspoon salt
fresh pepper


Instructions:
1) Slice avocados in half. Remove pits and use spoon to scoop out green flesh.
2) Use a fork to coarsely mash avocado.
3) Add garlic, diced tomato and continue to mash with fork.
4) Squeeze juice from lemon and add salt and pepper to taste.
5) Continue to mix until desired consistency.
Serve with tortillas, vegetable sticks and tomato salsa for dipping.

Daphne Keshishian, M.D. is a chef and internist who practices medicine in Rockville, MD. Visit her website for more nutrition info and delicious recipes!

- See more at: http://ladydocscornercafe.com/article/the-good-news-about-avocados--or-alligator-pears/#sthash.gDExOQuU.dpuf

Guacamole from Boudros Restaurant in San Antonia

When we were in San Antonio, we ate at Boudros on the RIver Walk.  They made this guac right at the table and it was awesome! I need to practice making it -  the first try was good but not as good as theirs.  Maybe use less orange.

INGREDIENTS

SERVINGS 6-8
1 orange
2 limes
4 -6 avocados
1 roma tomato, roasted and diced
2 serrano peppers, roasted, seeded, and diced
4 tablespoons red onions, diced
1⁄2 cup fresh cilantro, chopped
1 teaspoon sea salt
1 garlic clove, chopped (optional)


DIRECTIONS

1) Squeeze juice of orange and lime into bowl.
2) Scoop avocado from skin, add to bowl and coarsely chop.
3) Add tomato, peppers, onion, garlic, and cilantro, and fold into avocado mixture.
4) Add salt to taste. Result should be crudely chopped, not mashed.

GInger Glazed Mahi Mahi

from Madeline Sigman-Grant

7/18/19
I adjusted this as I went - came out great on cod, especially a day or two later, but not sure what I did.
I probably decreased the soy sauce and increased the ginger.  Full clove of garlic, minced.  Might be absorbed into mahi mahi a bit better.   Baked at 400 (cod loin is thicker than the fillets) for about 10-15 minutes.


INGREDIENTS: 

• 1.5 Tablespoon honey
• 1.5 Tablespoon soy sauce
• 1.5 Tablespoon balsamic vinegar
• 1/2 teaspoon grated fresh ginger root
• 1/2 clove garlic, crushed or to taste
• 1 teaspoon olive oil
• 2 (6 ounce) mahi mahi fillets
• salt and pepper to taste
• 1-1/2 teaspoons vegetable oil


DIRECTIONS:

1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. 3. Remove fillets to a serving platter and keep warm.
4. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Baked Mustard-Crusted Salmon with Asparagus and Tarragon

epicurious.com 
http://www.epicurious.com/recipes/food/views/baked-mustard-crusted-salmon-with-asparagus-and-tarragon-56389444

YIELD: Serves 4
ACTIVE TIME: 8 minutes
TOTAL TIME: 22 minutes
INGREDIENTS

1 bunch thin asparagus (about 1 pound), trimmed
3 tablespoons olive oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (6-ounce) skin-on salmon fillets
8 teaspoons country-style or whole-grain Dijon mustard
3 tablespoons panko (Japanese breadcrumbs)
1/4 teaspoon smoked paprika
2 tablespoons chopped fresh tarragon
PREPARATION

Preheat oven to 275°F. Line a rimmed baking sheet with parchment paper. Toss asparagus with 2 Tbsp. oil, 1/2 tsp. salt, and 1/4 tsp. pepper on prepared sheet, then arrange in a single layer on one half of baking sheet. Bake asparagus 5 minutes.

Meanwhile, spread each salmon fillet with 2 tsp. mustard. Sprinkle fillets with 1/4 tsp. salt and 1/4 tsp. pepper total. Toss panko with remaining 1 Tbsp. oil in a small bowl. Sprinkle panko mixture evenly onto salmon fillets, then dust with smoked paprika.

After asparagus has baked for 5 minutes, remove baking sheet from oven. Place prepared salmon fillets skin side down on empty half of baking sheet. Return to oven and bake until salmon is firm but still pink in the center and asparagus is tender, 14–16 minutes more for medium rare salmon. Divide salmon and asparagus among four plates and top with tarragon.

cooks' note:
If asparagus spears are thick, increase initial baking time to 10 minutes before adding the salmon fillets to the baking sheet. If you prefer your salmon more well done, increase cooking time by 5 minutes and check for doneness.

Pear and Mango Charoset

Here's a different and interesting version of charoset.  I tried it because my sister-in-law is allergic to apples -- and, of course, because I love to try new recipes.  Adapted from www.jewishrecipes.org.  It calls for 1 Tbsp of sweet Passover wine, but it has plenty of liquid from the other ingredients.  In fact, adding more nuts to make it more crunchy might be good.

Ingredients:
2 medium sized pears, cored and coarsely chopped
1 -2 tsp lemon juice
1 cup fresh mango, peeled and diced
1/2 cup golden raisins
1/2 cup walnuts
1/2 tsp cinnamon
1 Tbsp honey


Directions:
1) Place pears in a mixing bowl and sprinkle with just enough lemon juice to coat when tossed

2) Place all ingredients in food processor.  Pulse once or twice, to leave it chunky.

3) Cover and refrigerate for a t least 1 hour before serving.

Black Bean Chili with Butternut Squash

Adapted from epicurious.com:  http://www.epicurious.com/recipes/food/views/black-bean-chili-with-butternut-squash-363715

I've definitely made my share of chili, including a favorite with butternut squash, so this one is a bit different because of the bulgur.  I've been experimenting with this gluten-containing grain that is higher in protein than most others and is often used in taboulleh.  In this dish, there's plenty of protein, so we didn't need it for that purpose.  Here, the bulgur gives the dish an interesting texture, something of a blend between a hearty minestrone and a chili.

My husband prefers a milder taste, so the cocoa chili powder and minimal chopped hot pepper provide just the right mix.  Feel free to turn up the heat with hotter chili powder and more of the chopped fresh chili pepper. By buying the butternut squash pre-cut, roasting it while you cook the onions, and using canned beans, the prep time is about 30 minutes.

YIELD: Makes 10 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 30 minutes

INGREDIENTS:

1 1/2 tablespoons olive oil
2 onions, chopped
8 garlic cloves, chopped
4 tsp cocoa chili powder
4 tsp ground coriander
2 14.5-ounce cans fire-roasted tomatoes
15 oz black beans, rinsed
15 oz pinto beans, rinsed
1 chipotle pepper - diced coarsely, 1tsp - 1Tbsp, to taste
2 teaspoons dried oregano (preferably Mexican) (I used some a patient of mine brought home from Greece).
6 cups vegetarian broth, low sodium
Coarse kosher salt

1 2 1/4-pound butternut squash, peeled, seeded, cut into 1/2-inch cubes (about 3 cups)
Ground cumin
Cinnamon

1/2 cup quick-cooking bulgur

TOPPINGS - your choice:
Sour cream
Coarsely grated hot pepper
Monterey jack cheese
Diced red onion chopped
Fresh cilantro
Pickled jalapeño rings

DIRECTIONS:

1) Toss cubed butternut squash with olive oil, sprinkle with cumin and cinnamon. Roast at 425 degrees for about 20-25 minutes so it is soft, but not charred.

2) Heat oil in heavy large pot over medium-high heat. Add onions and cook until soft and beginning to brown, stirring often, about 8 minutes.

3) Add garlic; stir 1 minute. Sprinkle chili powder and coriander over; stir 1 minute.

4) Stir in tomatoes with juice, beans, chipotles, and oregano. Add broth. Bring to boil, reduce heat to low, cover with lid slightly ajar, and simmer until beans are tender, stirring occasionally, about 20 minutes. Season to taste with coarse salt and freshly ground black pepper.

DO AHEAD: Chili can be made up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep chilled. Rewarm chili before continuing.

Stir squash and bulgur into chili. Simmer uncovered over medium-low heat until squash and bulgur are tender, about 30 minutes. Season to taste with salt and pepper. Divide chili among bowls. Serve with sour cream, cheese, red onion, cilantro, and pickled jalapeño rings.

Bulgur salad with grilled chicken

Adapted from http://www.nutritionaction.com/daily/healthy-recipes/healthy-recipes-make-this-hearty-delicious-salad-tonight/?mqsc=E3788748&utm_source=WhatCountsEmail&utm_medium=Nutrition_Action_Daily_Tips+Nutrition%20Action%20Daily&utm_campaign=2015.02.13%20Daily%20Tip:%20Healthy%20Recipes

I love the taste of arugula, but if it's too peppery for you, use baby spinach instead or use them in combination.  The salad dressing was particularly good on the avocado and scallions.  It's a mild citrusy dressing that is tasty enough to hold its own with all of the ingredients.

Bulgur is made from whole wheat kernels that have been parboiled, dried and cracked.  It is a high-fiber whole grain that can be prepared by simply soaking in boiling water, as in this recipe, or boiled for a fluffier product.  It is a staple in the Levant - including Syria, Lebanon and southern Turkey.  It has a nutty flavor and can be used as cereal, or in tabbouleh, kibbeh or salads.  It has 6 grams of protein per serving and some iron.

A quick way to make a weeknight dinner is to grill/ bake/ broil a supply of chicken for the week, then just cut up one or two chicken breasts to use for this salad.  I had chicken that I had baked the day before in a sesame Asian mix and that worked very well.

Ingredients:

1 cup bulgur
1½ cups boiling water

1 lb. boneless, skinless chicken breast
Freshly ground black pepper
¾ tsp. kosher salt, divided
4 Tbs. extra-virgin olive oil, divided

1/3 cup fresh orange juice
2 Tbs. fresh lemon juice
8 cups arugula or baby kale roughly chopped
2 cups cherry or grape tomatoes, quartered
4 scallions, thinly sliced
1 avocado, chopped

Directions:

1)  Put the bulgur into a large bowl, pour in the boiling water, and cover. Let stand for 10 minutes, then uncover and allow to cool.  I didn't find that this cooked well enough, so I microwaved it for another few minutes.

2)  Pat the chicken dry with a paper towel and season with pepper and ¼ tsp. of salt. Sauté over medium heat in 1 Tbs. of the olive oil until golden brown on both sides, about 2 minutes per side. Remove the chicken from the pan, allow it to rest for 5 minutes, then slice.

3)  Make the dressing by whisking together the remaining 3 Tbs. of olive oil with the orange juice, lemon juice, remaining ½ tsp. of salt, and pepper to taste.

4) Add the arugula to the bowl with the bulgur and toss with the dressing. Top with the sliced chicken, tomatoes, scallions, and avocado.

Serves 4.

Nutrition Information:
Per Serving—
Calories: 490
Total Fat: 25 g
Saturated Fat: 4 g
Protein: 31 g
Carbohydrates: 40 g
Fiber: 13 g
Cholesterol: 70 mg
Sodium: 460 mg

Minestrone Soup

Adapted from Washington Post - Ellie Krieger in Nourish

As you may have noticed, the Washington Post Wednesday Food Section is the source of many of my recipes.  I'm sort of addicted to reading recipes and planning to try new ones, even though I currently possess more than I could possibly make in a lifetime.  I only share with you the ones I really like - so here's the latest from the Nourish column by Ellie Krieger last month.

This is essentially the recipe as written, but I increased the carrots and added corn.  You can of course add other vegetables that you have on hand.  As with many foods, the flavor is even better over the next few days.  With so many veggies relative to the broth, it is very filling.  Since there are only two of us at home now, there was enough to have it several nights either as a main dish or appetizer.   I also froze several portions to use another time.

http://www.washingtonpost.com/lifestyle/food/ellie-kriegers-family-favorite-minestrone/2015/01/02/2a5c3ee8-87b7-11e4-9534-f79a23c40e6c_story.html

NOURISH JAN 7, 2015

This Italian-style soup, chock-full of vegetables, beans and pasta in a tomato-y broth, is sure to become a staple in your home. It has a crowd-pleasing appeal, is easy to whip up and makes for a convenient, filling, flavorful meal that is packed with nutrition.

Feel free to change the vegetables and herbs to use up those you happen to have on hand.

Make Ahead: The soup can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months.

SERVINGS:

Tested size: 6 servings; makes 11 1/2 to 12 cups

INGREDIENTS

2 tablespoons olive oil
1 large onion, diced
2 ribs celery, diced (1/2 cup)
2 large carrots, scrubbed well, then diced
1 medium red bell pepper, seeded and diced
1 medium zucchini (about 8 ounces), diced
4 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
28 ounces canned, no-salt-added crushed tomatoes
48 ounces (6 cups) no-salt-added vegetable broth
15 ounces canned, no-salt-added small red beans, drained and rinsed
15 ounces corn, drained
1/2 cup dried, whole-grain elbow pasta

1/3 cup freshly grated Parmigiano-Reggiano cheese, for garnish

Directions:

1) Heat the oil in a large soup pot over medium heat. Once the oil shimmers, add the onion, celery, carrot and bell pepper; cook for about 6 minutes, stirring occasionally, until they begin to soften.

2) Add the zucchini, garlic, oregano, basil, salt and pepper; cook, stirring, for 2 minutes.

3) Add the tomatoes and broth; bring to a boil, then reduce the heat to medium-low. Partially cover and cook for 10 minutes, stirring once or twice, then add the beans and pasta.

4) Uncover; increase the heat to medium-high just long enough to return the soup to a boil, then reduce the heat to medium-low and cook uncovered for 10 to 15 minutes, until the pasta and vegetables are tender.

5) Divide among individual bowls; garnish each portion with the cheese.

vegetable stir fry

http://www.foodnetwork.com/recipes/vegetable-stir-fry-recipe0.html

also Stir-Fried green beans with tamari almonds from William Sonoma Healthful Cooking cookbook and:

cauliflower with orange zest and green onion
roasted mushrooms, potatoes and green beans

and many others