Thai Pineapple and Chicken

In my quest for simple recipes, I tried this dish in the oven, instead of sautéing the ingredients separately.  Combining the raw ingredients and adding vegetable broth for moisture allows you to toss together a salad, prepare a grain and set the table before the timer goes off on your chicken dish.  I use a vegetarian fish sauce and a sweet Thai garlic chili sauce, both pictured below and available at H Mart or Great Wall.  They combine to make just a mildly spicy sauce.  Of course, it's easy to adjust those sauces to taste, as well as to change the vegetables in the dish.  Consider using snow peas, for instance.

Addendum 7/8/18 - Stir fried, using chicken that had already been baked, and added after the vegetables were partially done.  Used fresh pineapple and no broth.  Very quick and delicious --

Makes 6 servings
Ingredients:
1 1/2pound boneless, skinless chicken breast, cut into 1 inch cubes
2 cloves garlic, minced
1 red pepper, seeded and cut into chunks
1 onion peeled and cut into chunks
2 cups of broccoli florets and stems
2 cups pineapple chunks, fresh or canned, but do not add the juice
juice of 1 lime
2 Tbsp vegetarian fish sauce
3-4 Tbsp Thai chili sauce  (adjust to taste)
1/2 cup low sodium vegetable broth, more as needed to keep moist

1/4 cup chopped cilantro (optional)
4 cups cooked brown rice

Directions:
1) Heat oven to 375 degrees.  Lightly grease a large casserole baking dish.  Put in all of the ingredients from the chicken down to the broth.  Toss and add more broth as needed.

2) Check at about 15 minutes and add more broth if needed to keep ingredients moist.  Continue to cook another 15 minutes.

3) Remove from the oven and allow to cool.  Add cilantro if using.  Serve over rice.

Lentil stew in the slow cooker

This season, I plan to increase my use of the slow cooker in order to simplify food prep and minimize take-out.  I'd like to help you do the same.   Almost always, when I use a recipe meant for the slow cooker, I ignore any directions to saute any ingredients before adding them.  The way I see it, this is not going to be a gourmet meal.  This is meant to save time.  I also don't pay too much attention to adding ingredients at different times.  If some items are softer than they are meant to be, oh well!  As a rule, though, I avoid putting boneless chicken in these dishes, as it does get too dried out.  Bone-in chicken does also, but not to the same degree.  In this dish, the lentils contain enough protein to count as a main dish.

This stew will keep well in the refrigerator for up to one week.  In fact today, at one week, it tastes better than before.  It can be frozen in an airtight container for up to 3 months.  Defrost and serve for an instant healthy lunch or dinner

Makes 12 servings
Ingredients:
3 cups dried lentils (1 pound), rinsed and sorted
3 1/2 cups water
2 1/2 cups low sodium vegetable broth
14 oz diced tomatoes
1 large onion, chopped
1 green bell pepper, chopped
4 stalks celery, chopped
2 medium carrots, halved lengthwise and sliced
4 cloves garlic, chopped
2 tsp dried marjoram
1/2 tsp freshly ground black pepper
1 tsp salt

1 Tbsp olive oil
1 Tbsp balsamic vinegar

4-5 cups hot cooked couscous

Directions:
1) Put all the ingredients in a slow cooker.  Be sure there is plenty of room for the ingredients to expand without overflowing.  Stir to blend.  Cove and cook on low for 8-9 hours or until vegetables are tender.

2) Stir in oil and vinegar.  Serve over couscous.

slow cooker split pea soup - a work in progress

My goal for this next year is to create recipes that have fewer ingredients than my usual, save time and use up leftover ingredients from the fridge.

This is my first effort toward that goal.  I wanted to make split pea soup in a slow cooker, but couldn't find a recipe I liked.  Here's the start of one -

2 1/4 cups split peas (raw)
4 cups low sodium vegetable broth
2 1/2 cups water
1 leek, several layers peeled; only white part, chopped (1 cup)
1/2 medium Vidalia onion
2 carrots, peeled and chopped
2 celery stalks, peeled and chopped
1 portobello mushroom, cleaned, ribs scraped out, chopped
fresh lime - 1 Tbsp
mint - few stems
basil - about 10 leaves
1 tsp salt
1/2 tsp pepper
1/2 tsp marjoram  -- can try to increase the salt, pepper, lime and marjoram

Put all ingredients in slow cooker on low for 6 hours.

Consider scallions, zucchini.

Top with more mint, pepper, lime.  Dried mint works well, and avoids trouble of getting fresh mint.

If this isn't good, try something more similar to sweet green pea soup in Williams Sonoma Essentials of Healthy Cooking page 59, with zucchini and rice.

This was a good first try.  fairly filling.  I like the texture of NOT pureeing everything, as suggested in some recipes.

http://www.foodandwine.com/recipes/roasted-cauliflower-salad-lentils-and-dates

This was excellent but did take some time to prepare.  Might be able to save time by substituting  raisins for chopped dates.

Also there were other cauliflower recipes on the food and wine site that looked good with tahini, lemon and cilantro; one with roasted cauliflower and grapes looked quick.  The grapes turn to a jam quality.

The lentils in this salad give plenty of protein.  the dressing for the lentils was tasty.

Zucchini spaghetti with eggplant, tomato and basil

http://www.epicurious.com/recipes/food/views/zucchini-noodles-with-eggplant-and-tomatoes

This summery play on ratatouille includes a bright mix of zucchini and summer squash turned into "noodles" along with quick pan-seared cherry tomatoes and eggplant.

The lemon dressing for this really brightens up the 'vegetti'.  Alternatively, a red sauce of your preference would probably do well, and save you time.  When we see Rao's sauces on sale, we buy them for a quick meal.  They are made with natural ingredients and are lower in salt and sugar than most of the alternatives.  

INGREDIENTS:

2 medium zucchini (about 1 1/4 pounds), spiralized or cut into matchsticks
2 medium yellow squash (about 1 1/4 pounds), spiralized or cut into matchsticks
2 1/2 teaspoons kosher salt, divided

Dressing:
1 tablespoon plus 2 teaspoons fresh lemon juice
1 teaspoon honey
1/8 teaspoon freshly ground black pepper
3/4 cup (packed) basil leaves, chopped, divided

For the skillet:
5 tablespoons olive oil, divided, plus more for drizzling
2 garlic cloves, thinly sliced
1 1/2 large long Chinese eggplants (about 3/4 pound), cut into 1/4" slices on the bias
2 cups cherry tomatoes, divided

1/4 cup pitted cured black olives, halved, divided (optional)
1 (8-ounce) ball fresh buffalo mozzarella, thinly sliced

Directions:

1) Place zucchini and squash in a strainer set over a bowl. Sprinkle with 1 Tbsp. salt and toss to combine. Let sit 10 minutes, then shake in strainer, pressing gently, to remove any excess liquid.

2) Meanwhile, whisk lemon juice, honey, pepper, 1/2 cup basil, 3 Tbsp. oil, and 1/4 tsp. salt in a large bowl.

3)Heat remaining 2 Tbsp. oil in a large skillet over medium. Cook garlic until it begins to sizzle and turn golden brown, 5–7 minutes. Using a slotted spoon, transfer to bowl with dressing.

4) Increase heat to medium-high, add eggplant and 1 cup tomatoes, and cook, stirring occasionally, until eggplant is browned and cooked through and tomatoes begin to burst, about 6–8 minutes. Season with remaining 1/4 tsp. salt and transfer to bowl with dressing.

5) Cut remaining 1 cup tomatoes in half lengthwise and add to bowl with dressing. Add zucchini and squash; gently toss to combine.  I prefer to throw the zucchini and squash into the pan that is still warm, without the heat on, just to dry it a bit more.

6) Add 3 Tbsp. olives and 2 Tbsp. basil, then transfer with tongs to a platter, letting extra liquid drain and remain in bowl. Lay mozzarella on 1 end of platter and drizzle with oil. Top dish with remaining 2 Tbsp. basil and 1 Tbsp. olives.

Banana Pineapple Yogurt Smoothie

From Torrent Kitchen Aid Blender recipe book

There are endless variations you can do with this, but here's a start.  I enjoyed it with nutmeg and cinnamon sprinkled on top.

Ingredients:
2 cups plain yogurt
12 ounces crushed pineapple in juice, undrained
1 banana
1 cup ice
2 Tbsp sugar
1 tsp vanilla
1/4 tsp ground nutmeg, more to sprinkle on top
sprinkle of cinnamon on top

Directions:
It's difficult -- put all ingredients in a blender with ice-crushing capabilities.  Blend, pour, sprinkle nutmeg and cinnamon.

Makes 4 servings

Peaches and Green Smoothie

I must start by saying that I am NOT a fan of green shakes!  I had a few bitter awful ones years ago and have avoided them ever since.  HOWEVER, my blender finally died from my ice-crushing activities for chocolate peanut butter smoothies, banana berry yogurt smoothies, and the like.  With my new Torrent Blender by KitchenAid, which I love, there was a cookbook with loads of blender recipes, including smoothies, soups and other blended foods.  It was a steal because evidently its magnetic base with no moving parts hasn't really taken off, so I got it at 2/3 off - including this new recipe book.  The magnetic base turns the blade without them actually having to twist into each other - that connection is what started leaking - after many years of use, mind you.

Having my son home for a week, I had a live-in taster, so I made the most of it.  Here's a green smoothie that's refreshing and tasty.  If you want more protein, just change the almond milk to soy.

Ingredients:
1 cup ice
1 cup packed torn fresh spinach
1 cup fresh or frozen peach slices
1 cup vanilla almond milk
1 Tbsp honey (add more honey if using plain almond milk)
juice from 1/2 small lime
1 tsp dried mint, or a few fresh mint leaves - the more the better!

Directions:
Using a blender with ice crushing capacity - blend and pour!

Lentil and Vegetable Salad

Lentils are my new favorite protein source - a great component of a plant-based diet.  They are very filling, with lots of folate and iron, and naturally gluten-free.  Very versatile, they can be eaten alone, on a salad, or in soups or stews.  This recipe is the equivalent of my end-of-the-week stir fry that uses up any odds and ends in the refrigerator.  As written, it is just a suggestion.  I think the red onion is key in providing flavor.  For the dressing, you can use any vinaigrette, but make sure there’s enough vinegar, salt and pepper to provide a burst of flavor.

Soon, Dr. Aruna Nathan will share her wisdom about sprouted lentils.  She made toasted lentils for a crunchy snack and a different kind of lentil salad to share at our recent health fair.  Stay tuned for her recipes.

Ingredients:
1 cup of cooked lentils (green or mixed variety - 1 cup lentils to 3 cups of water)
1 cup chopped arugula or spinach
1-2 carrots, chopped
1/2 cucumber, chopped
1/4 red onion, chopped
2 scallions, sliced

DRESSING:
2 Tbsp olive oil
1 Tbsp apple cider vinegar
1 Tbsp lo sodium soy sauce
1/2 tsp brown sugar
1/4 tsp black pepper
1/4 tsp salt

Directions:
1) Mix all salad ingredients, keeping lentils separate.
2) Mix all dressing ingredients, whisk, add half to the lentils and mix.
3) Add lentils to salad, add the remainder of the dressing to the salad, as needed.

Pumpkin Crunch

From Canyon Ranch Nourish

This is such a good crunchy snack!  I decreased the cranberries, because I prefer the crunch to the sugar.  After toasting them, the nuts stick together a bit and are like granola.  Just watch them carefully because there's a only a short interval between 'toasted' and 'burnt'!  One is good, the other not so much!!

Pumpkin seeds are a rich source of 'good fats', i.e.  mono- and poly-unsaturated oils, as well as a good source of fiber, iron, magnesium and phosphorus.

Dried fruit is notorious for being full of sugar.  Look for the lowest sugar content you can find.  Trader Joe's and Nature's Promise at Giant have varieties that have 26 grams of sugar per 1/4 cup (versus up to 32 grams for some of the others).  I tried substituting other dried fruit, but the tart taste of cranberries fits perfectly with the seeds.  I just decreased the measure from 1 1/4 cups to under a cup.

I didn't let my family taste this before I brought it to our health fair because I was afraid there might not be enough left for anyone else.  I'm looking for more of these healthy snack recipes to make on my own in order to avoid the 'extras' in many of the packaged snack bars.

Let me know what you think!

Ingredients:
1 cup pumpkin seeds
1 1/2 tsp canola oil
1 1/3 tsp pure maple syrup
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground allspice
1/2 tsp sea salt
less than a cup of dried cranberries.

Tried another variant - used 1 tsp of pumpkin pie spice (which is actually cinnamon, nutmeg and allspice with ginger added; and 1/4 tsp cumin and 1/4 tsp cardamom along with 1/2 tsp salt and maple syrup.  Smells good from the cardamom.  Probably like the original better.  12/11/16 Then added more maple syrup, cayenne, sugar -- maybe just stick with the original!

Directions:

1) Preheat the oven to 300 degrees.  Lightly spray a baking sheet with canola oil spray.

2) Toss the seeds and canola in a small bowl.  Spread the coated seeds evenly on the baking sheet.  Roast for about 20 minutes, or until almost dry.  Watch carefully!

3) Place the seeds in a medium bowl and stir in the maple syrup until coated.

4) Combine the cinnamon, nutmeg, allspice and salt in a small bowl. Add the spice mixture to the pumpkin seeds.  Stir to combine.

5)  Return the pumpkin seeds to the baking sheet and roast for 15 minutes or until dry, stirring occasionally.  Turn the pan several times to ensure even roasting, checking frequently.  Set aside until completely cool, about 30 minutes.

6) Combine the seeds and dried cranberries in a large bowl.  Store in a tightly sealed container.

Black bean, corn and tomato salad

I wanted to prove how I could make a simple refreshing veggie salad by just opening a few cans from Costco, but of course I can never leave well enough alone.  I'm fine using their canned tomatoes in chili, but when you get the full taste in a cold salad, they retain the taste of the citric acid despite rinsing them.  So I decided to use fresh tomatoes.

Then I decided the dried basil and cilantro really needed to be replaced with fresh herbs for a brighter taste.  Start chopping those herbs.

So it's still relatively simple, but not exactly what I intended.  But if you have canned tomatoes that you like, and you don't happen to have fresh herbs on hand, all of this can be prepared simply with cans and spice shakers.

This particular recipe is a blend of several that I found with these ingredients.  It is a good mix of protein and carbs and is quite filling.  It can be used as an appetizer or a BBQ side dish.  Good on a whole wheat wrap with hummus.  Guacamole or avocado would be good as well.  Good to be able to make it taste like whatever you want.  (Morton and Bassett's Mexican Blend contains cumin, garlic, chili pepper, white pepper, thyme, paprika, onion and oregano.  It does definitely give it a Mexican taste. )

Since Trader Joes is my other favorite place to shop, I must tell you that serving this salsa / side dish on TJ's Veggie and Flaxseed Tortilla Chips is excellent!  The chips are nice and large and can hold a lot of the corn & bean mix.

INGREDIENTS:

15 oz can black beans
15 oz can sweet corn
2 tomatoes
1 yellow pepper
1 red pepper
3 scallions
2 Tbsp lime juice - should use if possible
1 heaping Tbsp fresh cilantro
1 Tbsp fresh basil (or 1 tsp dried)
1/4 tsp ground cumin
1/4 tsp ground coriander
1 tsp dried oregano
1/2 tsp salt
1/4 tsp pepper

DIRECTIONS:

1) Rinse the black beans and corn.  Chop the tomatoes, peppers, scallions and combine all in a large bowl.

2) Chop the herbs.  In a small bowl, mix the dried herbs and salt and pepper.  Sprinkle over the mix and let it sit for a few hours or overnight before serving to let the flavors blend.  Good for a few days.

Peanut Butter Spaghetti

http://www.nutritionmd.org/recipes/view.html?recipe_id=68


Peanut Butter Spaghetti

Makes 4 1-cup servings

Peanut sauce takes just minutes to prepare and gives spaghetti a whole new personality. Serve this spaghetti with lightly steamed vegetables.

8 ounces dry spaghetti
1/2 cup peanut butter
1 cup hot water
2 tablespoons reduced-sodium soy sauce
2 tablespoons seasoned rice vinegar
1 tablespoon sugar or other sweetener
2 garlic cloves, minced
1/2 teaspoon ground ginger
Cook spaghetti according to package directions. Drain, rinse, and set aside.

In a saucepan large enough to hold the pasta, combine peanut butter, water, soy sauce, vinegar, sugar or other sweetener, garlic, and ginger. Whisk until smooth.

Heat gently until slightly thickened. Add cooked pasta and toss to mix. Serve immediately.

Per 1-cup serving

Calories: 472
Fat: 17.8 g
Saturated Fat: 3.6 g
Calories from Fat: 33.9%
Cholesterol: 0 mg
Protein: 17.9 g
Carbohydrates: 62.6 g
Sugar: 9.4 g
Fiber: 4.9 g
Sodium: 535 mg
Calcium: 31 mg
Iron: 3 mg
Vitamin C: 0.5 mg
Beta Carotene: 0 mcg
Vitamin E: 3 mg
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Roasted Chicken with Clementines and Arak (or Ouzo)

I was fortunate to receive a bottle of ouzo from one of my dear Greek patients.  When I was in Turkey, I enjoyed relaxing over a small glass of ouzo, turned cloudy with ice.  When I mentioned to one of my nurses, Shula, that I was so happy to be going home to have some ouzo that evening, she mentioned a recipe she had just tried using it, or arak, from "Jerusalem, A Cookbook" by Yotam Ottolenghi and Sami Tamimi.

This is a beautifully illustrated cookbook, with as much information about Jerusalem and ingredients as about the recipes themselves.  As one of the reviewers said, the authors "... thoughtfully explore the way a tapestry of cuisines comes together into the vibrant, bold and unique foodscape

of Jerusalem.  It's a volume that makes you want to cook.  It makes you want to eat.  And it makes you want to travel."  It was the winner of  the 2013 IACP Cookbook of the Year Award and the 2013 James Beard Award for Best International Cookbook.

It was given to my daughter as a gift, and we hadn't yet gotten to try it.  Other enticing recipes are roasted sweet potatoes and fresh figs, basmati and wild rice with chickpeas, currants and herbs, chicken sofrito and a few recipes with cardamom (which we brought home from Turkey) for rice pudding and another chicken dish.  Now that I'm looking through it, there are dozens of recipes I'd like to try - all with new mixes of ingredients.

This recipe for chicken with clementines and ouzo is wonderful for serving to company, as it makes a beautiful presentation.  And, as with many dishes, tastes better a day or two after preparation.

Ingredients:

6.5 Tbsp arak, ouzo or Pernod
4 Tbsp olive oil
3 Tbsp freshly squeezed orange juice
3 Tbsp freshly squeezed lemon juice
2 Tbsp grain mustard
3 Tbsp light brown sugar
2 medium fennel bulbs
1 large chicken 2 3/4 pounds divided into 8 pieces, or same weight in skin-on, bone-in chicken thighs
4 clementines, unpeeled, cut horizontally into 1/4 inch slices
1 Tbsp thyme leaves
2 1/2 tsp fennel seeds, lightly crushed
salt and freshly ground black pepper to taste
chopped flat-leaf parsley, to garnish

Serving suggestion -- serve over plain couscous, or alongside potatoes or roasted veggies in olive oil.

Directions:

1) Put the ouzo, olive oil, OJ, lemon juice, mustard and brown sugar in a large mixing bowl and add 2.5 tsp salt and 1.5 tsp black pepper.   Whisk well and set aside.

2) Trim the feel and cut each bulb in half lengthwise.  Cut each half into 4 wedges.  Add the fennel to the liquids, along with the chicken, clementine, thyme and fennel seeds.  Stir well, then leave to marinate in the fridge for a few hours or overnight (or not if you're in a rush).

3) Preheat the oven to 475.  Transfer the chicken and its marinade to a baking sheet large enough to accommodate everything comfortably in a single layer (I used a broiler pan).  The chicken skin should be facing up.  Roast for 35-45 minutes until the chicken is colored and cooked through.

4) Lift the chicken, fennel and clementines from the pan and arrange on a serving plate; cover and keep warm. The recipe calls for pouring the cooking liquid into a small saucepan, on medium-high heat, and simmer until reduced by one-third to leave about 1/3 cup in the pan; then pour over the chicken.  I did not reduce it, and used some of the cooking liquid from the broiler pan on the chicken, and left the rest for guests to use as a gravy of sorts.  Use parsley around the serving dish for garnish.

Enjoy!

Thai Cucumber Salad

This is a recipe from Spiral Path Farm that came with our CSA order.  It was a great mix of candy white onion - so mild and sweet you can eat it raw with salad - sweet potatoes, mixed lettuce greens, kale, lots of free and gold zucchini, cucumbers, a big greenhouse tomato and some black raspberries.

The rice vinegar and cilantro make this a refreshing Asian style side.  After making this recipe once, I treated myself to a clever mandolin-type device to make very thin cucumber slices in no time.  The second batch was a breeze.

Ingredients:
1 cup water
1 cup rice vinegar
1 cup raw organic sugar or 1/3 cup agave (I used the latter and decreased the water and vinegar to 2/3 cup each)
1/2 tsp salt
2 cups thinly sliced cucumbers
1/2 cup SWEET onion, sliced thin
1+ Tbsp cilantro, minced

Directions:
1) Bring the 1st 4 ingredients to a boil and simmer for 5 minutes.  Allow to cool.
2) Pour over cucumbers, cilantro and onions.  Allow to sit for one hour or overnight.
3) Chopped tomatoes can also be added.

slow cooker oatmeal

From pinterest - Mother Thyme
http://www.motherthyme.com/2013/01/overnight-steel-cut-oats.html

adapted:

1 cup steel cut oats
2c plain soy milk
2c water
1 Tbsp maple syrup (or agave)
1 tsp vanilla extract
3/4 tsp pumpkin pie spie
1/4 tsp salt

Combine all ingredients and cook in slow cooker for 7 hours on low.

That's it!!