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.
Sunday, October 11, 2015
Thursday, September 24, 2015
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
Monday, September 7, 2015
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
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
Sunday, August 2, 2015
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.
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.
Sunday, July 19, 2015
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
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
Wednesday, June 24, 2015
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.
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
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
Friday, May 22, 2015
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.
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.
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."
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.
Tuesday, April 28, 2015
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
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 (use only a little juice, to taste)
2 limes
4 -6 avocados (4 work well)
1 roma tomato, roasted and diced
2 serrano peppers, roasted, seeded, and diced (1/2 pepper)
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.
INGREDIENTS
SERVINGS 6-8
1 orange (use only a little juice, to taste)
2 limes
4 -6 avocados (4 work well)
1 roma tomato, roasted and diced
2 serrano peppers, roasted, seeded, and diced (1/2 pepper)
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.
Monday, April 27, 2015
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.
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.
Wednesday, April 8, 2015
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
This is excellent! Prepared the salmon with the topping in the afternoon and baked it at dinnertime. Had separate veggies, baked salmon at 375 convection for 17 minutes and it was perfect.
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.
http://www.epicurious.com/recipes/food/views/baked-mustard-crusted-salmon-with-asparagus-and-tarragon-56389444
This is excellent! Prepared the salmon with the topping in the afternoon and baked it at dinnertime. Had separate veggies, baked salmon at 375 convection for 17 minutes and it was perfect.
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.
Friday, April 3, 2015
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.
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.
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