Brazilian Shrimp Soup

It was a cold, snowy night in October.....wait, OCTOBER?  Sounds crazy, right?  Too early for cold weather, let alone snow.  I should still be grilling my dinner, not thinking up something warm and comforting to eat!  So, after grumbling a bit about the wonders of nature, I decided upon this tomato-based shrimp soup, and whole-wheat biscuits.  It definitely hit the spot, and warmed me up!

I diced an onion, a few little red and orange peppers, some thai red peppers from my garden (I miss my garden!) and 5 cloves of garlic and sauteed it all in olive oil.  Then I added a can of crushed tomatoes and 2 cups of water, brought that up to a boil, and covered and simmered for about 20 minutes.  I stirred in a can of light coconut milk and about a pound of peeled whole shrimp and cooked until the shrimp pinked up, about 2 or 3 minutes.  Finally, I added the juice of 1/2 lime and a generous handful of chopped cilantro, salt, pepper and red pepper flakes to taste, and served.  According to various recipes I found, Brazilian shrimp soup is served with rice, so you can always add a cup of cooked brown rice to this.

This was surprisingly tasty for such a simple recipe.  The coconut milk gave it a nice creamy consistency without an overpowering taste of coconut.  As I was writing this, I was wondering how it would taste with about a half a cup of tequila cooked down after the crushed tomatoes and before the coconut milk and shrimp.  Also, a handful of arugula tossed in at the end might be nice.  Since this recipe is definitely a keeper, I will experiment next time and keep you posted!

Baked Fried Chicken

This is a much healthier way than the traditional deep frying.  I removed the skin from chicken thighs, then rubbed spicy brown mustard on both sides of each thigh.  Then I rolled each piece in a mixture of cornmeal, turmeric, smoked paprika, cumin, salt and black pepper.  To give it a nice crust, I heated a SMALL amount of oil in a skillet, then browned each piece on both sides.  Finally, I placed them in a baking dish and baked at 350 for about 40 minutes or so.

Of course it doesn't have that luxurious greasiness of real fried chicken, but this version is nice and crispy on the outside, and moist and juicy on the inside.  The "breading" has a nice flavor, too.  The best part is how much fat and cholesterol is eliminated by removing the skin and baking instead of frying!

Chicken Pot Pie Soup

I wasn't planning on doing soup recipes here just yet, probably because I am still in denial about summer ending.  However, a friend recently asked me for the recipe for Chicken Pot Pie soup, which was a big hit from our cafe days.   I looked for the recipe but only found a list of ingredients.  Most of what we do is just throw stuff in a pot anyway, but it usually works out pretty well. So here is a sketchy outline of the recipe.  Feel free to improvise, I think that's what makes good soup!

Chop up a large onion, a potato or two, some celery and carrots.  Sautee in your soup pot with about 2 tbsp olive oil and salt.  When the veggies (not including the potatoes) are soft, add your chicken broth and water, about a quart in total.  Add to that some frozen vegetables, including peas and some string beans (I like the thin French cut). You can think outside the pot-pie-box and add sauteed mushrooms, broccoli or cauliflower, as well.

Simmer all of that for at least half an hour, until the vegetables are tender.  For the chicken, you can go either of two ways:  You can dice up some chicken breasts and cook them right in the soup for about ten minutes, or you can shred some leftover cooked chicken and throw it in at the very end.
Finally, you can thicken and "cream-ify" the soup either of two ways. There's the guilt-free way, and there's the half-and-half, high-cholesterol way.  At the cafe, we always made our roux (thickener) with white flour and a good amount of melted butter, then added half-and-half (about a cup for this size recipe).  Of course, for a healthy eating blog that won't do.  Instead, melt just two tbsp butter, stir in about two tbsp whole wheat flour until slightly browned.  Finally add about a cup of 1% milk to the mixture, heat gently, then add to the pot.  Another way to add creaminess without the cream would be to boil another potato (maybe use a little less in the beginning), then mash and stir into the soup.  Remember to season well during each phase of cooking.  As always, I like a good amount of freshly ground pepper, and dill and chopped parsley go well with this particular soup.

Okay, no more soup recipes for a little while. I am just not ready for fall yet!

Baked Oatmeal

So just because I am stuck in the house in the middle of a hurricane doesn't mean I am not going to blog.  What else is there to do but eat, drink and watch movies?

Starting with breakfast....I found a recipe for Baked Oatmeal online and tweaked it a bit.  Sometimes it is hard to get a bowl of oatmeal down, especially when rushing to get out of the house in the morning.  This one is easy to make, has lots of healthy stuff in it, and can be eaten with one hand while driving!

Mix together 1 1/2 cups quick oats, 1 tsp baking powder, 2 tbsp ground flax seeds and salt.  I also added in raisins, chopped walnuts, cocoa powder and a good sprinkling of cinnamon.  In another bowl  beat one egg, 1/4 cup honey, 3/4 cup milk, some vanilla and 1 tbsp melted butter (I actually used refined coconut oil instead, but I have been reading a lot about it and am trying to incorporate it into my diet.  More about that later....). Mix the wet ingredients into the dry, and pour into a baking dish.  Bake at 350 for about 20 minutes. Cool and cut into squares.

This is really very tasty, as well as versatile.  You can skip the cocoa, raisins and nuts, add chocolate chips, coconut or peanut butter, and serve with fruit and syrup on top.  I sliced some bananas and drizzled a little (real) maple syrup on top.  I plan to make another batch and see how they freeze, for those "grab and go" situations when there is no time to make something healthy.

Zucchini Slaw

Zucchini seems to be the best thing growing in my garden this summer.  The tomatoes were a little disappointing, and the insects got to my peppers, but if I don't check on my zucchini every day, they grow to gigantic proportions!  I prefer them smaller, because I think the taste is sweeter and, of course, the smaller ones don't have such big seeds.

So tonight my friend had a great idea as to how to use one of my zukes, which more than doubled in size on the vine after Sunday's storm.  It really is as simple as making cole slaw and adding ribbons of raw zucchini! Once again, we used a vegetable peeler to create thin ribbons, which add a nice texture to the slaw.  Carrots were shredded, as was a wedge of purple cabbage.  The dressing was easy, just a mixture of mayonnaise, spicy brown mustard, a splash of apple cider vinegar, a little agave for sweetness, salt and plenty of freshly ground black pepper.  This is a pretty healthy slaw, and having a bit of mayo isn't so bad considering you are eating some healthy veggies with it, especially the raw cabbage!  We had this with barbecued chicken and some grilled sweet potato "fries", which were dusted with cajun seasoning and cayenne pepper.  The cool, slightly sweet zucchini slaw complemented the spicy potatoes really nicely.

I have plenty of zucchini left, and quite a few are still on the vine.  This recipe is a keeper, and I am thinking I will probably be making this again tomorrow! I will try to make the next batch well in advance, as the flavors come together better when it sits in the fridge for a while.

Black Bean Burgers

Today was a rainy summer Sunday.  I was bored and hungry, so I went searching in my pantry for something interesting.  A can of black beans caught my attention.  I decided to make Black Bean Burgers.

The first thing I did was dice a stalk of celery, a small onion, and a jalapeno and Thai red pepper from my garden.  While those were sauteeing in a skillet, I coarsely chopped some arugula that was getting wilty in the fridge.  I added that at the end of cooking, then left the mixture to cool slightly.  Meanwhile, I drained the black beans and mashed them in a mixing bowl, leaving about 1/3 stil whole.  I added a beaten egg, a spoonful of salsa (drain it if your brand is drippy), and about a cup of uncooked oatmeal (you can use breadcrumbs).  I seasoned with cumin, chopped cilantro, salt and pepper, and mixed.  It is important to make sure the mixture has enough binding agent (oatmeal) or the patties won't form.  Once you are satisfied with the consistency, refrigerate the mixture for about a half an hour.  Before I learned this little trick, my patties would fall apart in the skillet.  This way, they stick together and brown up nicely.  Once they have chilled, just form the burgers and lightly cook in a small amount of oil.  Olive oil is great, but you can also use grapeseed, which has a higher smoking point.  It also has a nice fruity flavor, and is good for you, too!

I like to serve these with salsa and a spoonful of light sour cream on the side.  You can also serve on a whole grain bun with a little bit of grated cheddar or jack cheese melted on top. 

Did you notice my little salad of cherry and grape tomatoes from my garden?  So pretty, and as sweet as candy!

Garden Vegetable Ratatouille

This summer vacation I am mastering the art of laziness, and don't even feel bad about it.  Even in the kitchen I am looking for easier ways to make a healthy meal.  So tonight I came home after an action-packed day of appointments, and tried to figure out what to do that would keep me on track health-wise, but wouldn't take too much preparation.  I looked at the pile of vegetables on my counter, both from my garden and a friend's, and decided to do a one-pot dish.  Ratatouille doesn't seem to have a lot of rules, so I just pulled out a cutting board and started chopping.  I had a yellow summer squash, a purple eggplant, red bell pepper, some tomatillos and the first of the ripening tomatoes.  I chopped these, as well as a store-bought onion, into large chunks, then added minced garlic, and some minced hot peppers from my garden.  I just seasoned, added a small amount of olive oil, and started cooking over medium heat.  When everything started softening, I added about a half cup of white wine, and a few teaspoons of tomato sauce.  I didn't want everything mushy, as some recipes for ratatouille tend to be, so I watched closely. At the very end of cooking, I added my fresh chopped parsley and oregano from the garden.  I thought about adding some kalamata olives for some briny-salty personality, but I was too lazy to pit them, so instead I opted for a spoonful of capers. Same effect.  I served all this over some barley prepared in my trusted rice cooker, and next to some grilled chicken.  Quick, tasty, healthy, and plenty leftover for another day.  I may add some chick peas to the vegetables and mix with brown rice for a meatless lunch.

 

Frozen Yogurt Dessert

This is a healthy but sweet treat, simple to make and pretty, too.  Don't confuse it with the frozen yogurt you get in stores, though, as this has a completely different texture.
It's really simple:  mix about a cup of plain Greek yogurt in a bowl with fruit (I used mango this time), drizzle in a couple of teaspoons of agave nectar or honey, then mix with an immersion blender until smooth.  Freeze for about 2 - 2 1/2 hours in a serving dish.  If you leave it in too long it will begin to form ice crystals.  It should have the consistency of a very cold custard.  To balance the tangy taste from the yogurt, drizzle a little honey on top before serving, and garnish with sliced strawberry, banana, or a sprig of mint. 

Zucchini "Hash"

This one is ridiculously simple.  My zucchini is starting to grow fast and furious, so since I am using it as a side dish almost every day, I am trying to find a variety of ways to use it.  I made this "hash", for lack of a better description, on a very hot day when I didn't want to spend too much time in the kitchen!

I diced up one medium-sized zucchini, and a nice red pepper, also from my garden.  (Although I tried to make them all the same size, I am not so good at precision with anything!)  I also sliced about two scallions, tossed it all in a skillet with some olive oil, salt and pepper,  and sauteed for a few minutes, until just tender. I also happened to have a few little spicy Thai red peppers which I also grew, and I chopped those and added them as well, but of course the heat isn't for everybody.

At the very end of cooking I added some chopped fresh herbs.  This time I chose some oregano, parsley and chives (which, of course, are growing nicely in my garden!) Like I always say, different herbs give a dish a different personality.  Next time I may opt for basil, thyme or rosemary. (Also growing out in the yard....just saying!)

My point in sharing such a simple recipe is that when it is hot, or you are tired or pressed for time, it is not so difficult to incorporate a healthy vegetable dish into your meal, and it can be done in less than the time it takes to grill the chicken or meat.  The star of this side dish was the zucchini, since I have an abundance of it, but any other vegetable/herb combination would have been just as good as the ones I chose.  Tomatoes, green peppers, onions, a handful of greens....any or all would have paired just as well with the squash.  Just be sure to season well, and take advantage of the fresh herbs available seasonally!

Garden Pasta

This is a healthy and summery dinner that is simple and quick to prepare.  I slice some garlic and dice an onion and saute in a skillet with a bit of olive oil.  When they are soft, I add halved cherry or grape tomatoes.  After the tomatoes start to break down, I pour in about 1/2 cup of white wine and cook it down until the tomatoes and wine form a sauce.  Finally, when all the alcohol is cooked off, I add a few handfuls of spinach.(Remember to season with salt and pepper as you introduce new ingredients.)  Just stir over low heat until the spinach starts to wilt.

I have always served this over whole wheat spaghetti, topped with chopped fresh basil, grated cheese and fresh ground pepper.  Tonight, however, I used "zucchini fettuccini noodles" in place of the pasta.  I simply used a vegetable peeler to cut the zucchini into "ribbons".  When the rest of the recipe was done, I just threw the zukes in and stirred until they were warm.  They don't require much cooking time. I have used these fake noodles before, and have enjoyed the results.  I usually just soften a sliced garlic clove in a little olive oil, then add the zucchini ribbons, salt and pepper and stir for about a minute or two.  I top them with some fresh chopped herbs and grated cheese and it is a quick, delicious side dish.  It really does remind me a little bit of fettuccini!

For some variation on the Garden Pasta, you can add shrimp to the mix between the tomatoes and the wine.  If you wanted to use some bite-sized pieces of chicken tenders, I would suggest browning them first, then adding the other ingredients, giving them plenty of time to cook.  As always, you can add any other vegetable you have on hand to vary this recipe.  It always turns out to be a fresh-tasting, light meal.

Fried Green Tomatillos

Last weekend I had picked up a bunch of tomatillos, not really sure what I was going to do with them. I didn't get around to making salsa verde, so I thought I would try something new instead.  I sliced them into 1/2 inch rounds, then breaded them.  Since tomatillos have a tangy, almost lemony taste, I tried to offset it by adding some spice to the breading.  I mixed cornmeal with a generous amount of chili powder, cayenne pepper and salt.  First I dipped the sliced tomatillos in the breading, then in an egg bath, then in the breading again.  Finally, I heated some olive oil in a skillet and sauteed until brown and crispy. For a dippping sauce I mixed a little mayo with dijon mustard, hot sauce and a splash of lemon juice to pick up the tanginess of the tomatillos.  They were actually quite tasty, but not as spicy as I had hoped.  They had a little bit of a kick, but next time I may add hot sauce to the egg bath in addition to the cayenne in the coating. In fact, I may skip the egg altogether and dip them in buttermilk and hot sauce for a thicker, crunchier coating.

Since my little tomatillo plants in my garden are starting to flower, I am glad to now have three different ways to use them when I harvest my crop!

Although they are fried, I only used a few tablespoons of olive oil, much of which I discarded afterwards. I was watching a cooking show the other day, and the restaurant they were featuring insisted on calling their fried food "deep sauteed".  I thought that was pretty funny.  I could call myself a size 4, but that doesn't mean I am squeezing myself into anything that small! 

Morning Smoothie

I was never a big breakfast eater, especially when I am rushing around trying to get to work on time.  Plus I am a little cranky in the morning, but that is irrelevant to this blog.  Anyway, I started making protein smoothies for breakfast over a year ago, and it has really worked out well for me for many reasons.  First, I take it with me in the car and drink it during my commute, so it saves time.  Second, it fills me up so I don't think about eating until lunchtime.  Third, it has several servings of fruit, protein and fiber, so already one third of my daily meals is on the right track.

I start with a cup of frozen blueberries, and sometimes add a couple of fresh or frozen strawberries.  I add a half of a banana, a scoop of whey protein powder (I buy an all-natural, unflavored brand from Vitamin Shoppe - just whey, no chemicals!), and a scoop of flaxseed.  Be sure to use ground flax, because the whole seeds do not break down in your digestive system!  Sometimes I add a couple of tablespoons of plain Greek yogurt, other days I add one tablespoon each of natural peanut butter and unsweetened cocoa powder.  For added sweetness I add about a teaspoon of agave nectar.  When using yogurt, I like to substitute honey, just because I like the combination of flavors. I don't use much sweetener because the flavors in the shake are really adequate for me.  Finally, about a half-cup of lowfat milk and some crushed ice finish off the shake.  It's pretty easy to make, and by making a few substitutions you can add variety every few days so you don't get bored!  I have to say, though, that I usually have my standard blueberry-pbutter-cocoa most days and I haven't gotten tired of it yet.  I thought it would be too cold to drink in the winter, but it didn't bother me at all.  It also works as a replacement meal on-the-go, so you might consider blending up your own shakes rather than using those canned or juice-box type of processed products.  Read the labels and you will see why!

Such a pretty shade of purple!

Barley and Vegetable Risotto

Well, maybe it is more like a creamy barley and vegetable casserole.  The texture is similar to risotto, and it is just as delicious, without the cooking process of risotto, and avoiding the white rice.  You can probably prepare barley the same as risotto, but that is very time consuming and then I wouldn't have time to blog, would I?  Anyway,  back to the casserole....

I prepared the barley in the rice cooker, same as always, two parts water to one part grain, and seasoned with salt.  I love that little appliance.  I paid about $15 for it a few years ago, and use it several times a week for brown rice, barley, quinoa, etc.  I certainly have gotten my money's worth and more.

Okay, the casserole.....While the barley was cooking I beat two eggs and stirred in about a half cup of milk, salt and freshly ground black pepper.  In a large bowl I mixed the barley, the egg mixture, about 1/2 cup grated cheese, and my chopped vegetables.  I didn't have any fresh asparagus around, so I chopped up a package of frozen, and tossed that in with some frozen peas and spinach.  I didn't cook any of the veggies.  I stirred everything up, put it in a casserole baking dish, then sprinkled some bread crumbs and grated cheese on top and baked for about a half hour at 400. 

This is a terrific, filling side dish, and took about 15 minutes of prep time, besides the cooking time.  You can change the ingredients depending on what you have available, and have a completely different recipe.  Last week I made it with fresh broccoli, which I had sauteed with garlic, and next time I use broccoli I plan to shred some cheddar into it. 

Stuffed Tilapia

Someone recently asked me for ideas for fish fillets.  Tonight I defrosted some tilapia for a quick, light dinner.   I always keep either tilapia or swai in the freezer, but I think any white fish fillet will work.  For the stuffing, I defrosted about 4 shrimp, which I cleaned and chopped into large pieces.  I defrosted about a half cup of frozen spinach, squeezing out the liquid, then mixed it with a couple of tablespoons of mayonnaise, two chopped scallions, a few tablespoons of whole wheat breadcrumb, salt and pepper. I stirred in the chopped shrimp, then spread the mixture on the fillets, rolled them up and secured them with a couple of toothpicks.  These roll-ups baked for about 30 minutes at 350 and were really delicious.  In the past I have used canned crabmeat in the stuffing, or any other vegetables I had, such as chopped roasted red peppers, or even chopped olives.  I have to say I like it best with the shrimp, keeping the chunks rather large for a nice texture.  If you are feeling ambitious, you can finish it off with a sauce made with chopped fresh tomatoes, onions and a little white wine, poured on top when serving.

Tomatillos With Shrimp and Feta

Remember that Greek tomato, shrimp and feta dish?  Well, I was trying to figure out what to do with the tomatillos I planted in my garden, besides making tons of salsa verde, of course, and I did a little research and came up with this.  Of course, my tomatillo plants are still babies, so I bought about 6 or 7 at the green grocer, after I had found a couple of recipes online and felt inspired.  I combined a few ideas and came up with this.

This is made very much like the Greek shrimp recipe, but the tomatillos give it a totally different flair.  First I chopped a large onion, sliced about 3 garlic cloves, and diced one jalapeno ( after eating dinner I realized I could have used another jalapeno!).  I cooked those in a little bit of olive oil with salt until soft.  I added a few little sliced yellow peppers, then my chopped tomatillos, again, seasoned with salt.  When everything started to soften, I added some white wine , the juice of one lime and a chopped tomato.  Finally, I added my cleaned shrimp, and stirred in for just a minute or two, until pink.

I poured everything into a casserole dish, sprinkled with chopped cilantro and crumbled feta cheese. Baked at 400 for about 20 minutes, this was very tasty with a whole different flavor.  Tomatillos are tangy, and the lime juice enhances that, so keep that in mind.  The cilantro and jalapenos give this dish personality. I served it over quinoa, but it would be nice over brown rice or couscous as well. 

Eggplant Napoleons

I had a version of this in a Middle Eastern restaurant once and it was delicious.  It was such a great idea that I tried to make it at home, and it came out pretty well, and now I have cleaned it up and made it healthier.  The original Eggplant Napoleon was made with slices of eggplant, which were breaded and fried.  When I first made it, I dipped the sliced eggplant in whole wheat flour, then beaten egg, then whole wheat breadcrumbs seasoned with a little grated cheese and black pepper, then baked them until tender.  I have recently tried using plain grilled eggplant slices, naked, without the breading. In my opinion, the dish is just as tasty either way.  To assemble the Napoleon, you layer a few slices, spreading baba ganoush in between.  That's all! Baba ganoush is a grilled eggplant dip, which you can find  in most supermarkets, usually where the hummus is sold.  It isn't difficult to make, either, for those who are more ambitious.  While you are grilling the slices, just put a whole eggplant, skin and all, on the grill (or broil in the oven).  It is done when the skin is blistered and blackened.  Then you peel it and blend it with 1/4 cup tahini (sesame seed paste, also available in grocery stores), 1/4 cup lemon juice, a couple of crushed garlic cloves, chopped parsley, salt and cumin. You can adjust the amounts to your taste.  It should be refrigerated for a while for the flavors to meld.  Baba ganoush has the smoky flavor of the grilled eggplant, and the lemon juice gives it a fresh bright taste.  This makes a nice appetizer or side dish.  I think the grilled rounds are great for summer meals, while the breaded ones are a little heartier for colder weather.  Either way, if you like eggplant, you will enjoy this, and it is certainly a healthy choice.  And look how pretty it is!

                                                That's a little tomato on top, not a cherry.

Zucchini Cups

These are so cute, and easy to make.  I take a couple of zucchini and trim off the ends, making the bottoms flat.  Then I cut them into four or five equal parts, about 3 inches each.  I stand them up on the cutting board and scoop out the center, creating little "cups".  Next I make the stuffing: I chop up the scooped-out zucchini, slice some scallions, and again, whatever happens to be in the fridge.   A few leaves of arugula or fresh spinach, a few tablespoons of diced red pepper, chopped walnuts or almonds, etc.  Tonight I just sauteed the squash and scallions, toasted some pignoli in the pan, then softened a little bit of goat cheese right in the skillet.  I spooned the mixture right into the zucchini cups, then baked them at 400 for about 40 minutes.  The cup part should still be a bit firm, but not crunchy.  This makes a nice presentation as a side dish, but I am thinking of maybe making a salmon mousse and making it for lunch or a light dinner, or maybe making the cups a little shorter and using them as appetizers, filled with hummus, crab dip, egg or shrimp salad, etc.  So many possibilities!

Quinoa and Lentil Salad To Go

To all my new quinoa fans:  I promised you I would show you new ways to use quinoa, and I haven't forgotten.  Since soup season is pretty much over, I need new ideas for lunches to go.  Green salads can get boring, and aren't always filling enough.  So, I decided to mix quinoa, which I always seem to have left over in the fridge, with my new best friend: lentils.  I used to think lentils were just for soup, cooked down to creamy mush, but they have a whole new life for me now, boiled until just tender, but with a little bite to them. 

My ratio is pretty much equal parts quinoa and lentils, and the general rule has been to add whatever veggies are in the fridge!  Tonight's creation, which is tomorrow's lunch, includes chopped scallions and sundried tomatoes, diced raw zucchini, and some torn arugula leaves.  Because the lentils and arugula both have a slightly peppery taste, I am generous with the freshly ground black pepper on this salad.  It complements it really well.  I top it with crumbled feta, which is pretty salty, so I don't add any salt.  (Of course, I salted both the quinoa and lentils while cooking them!) Grape tomatoes are great in this salad, too, but I am all out of them right now!

You can dress it any way you like, but I keep this one simple.  I drizzle olive oil on top and squeeze a half of a lemon right onto it.  The whole thing is prepped right in my plastic to-go container, so I just stir it up to mix, and cover.  After sitting in the fridge overnight, the flavors are nicely blended, so it is something to look forward to at  lunchtime!

Pretty, isn't it?

Baked Shrimp and Tomato Casserole

I had this dish at a Greek restaurant last summer.  I was so impressed with it I had to try to make it at home.  It is really delicious, and not difficult to make at all. 

I sliced about 5 scallions, halved about a cup of grape tomatoes, and crushed a few cloves of garlic.  All of this went into a skillet with a bit of salt and olive oil and were sauteed until softened.  Then I added a half cup of white wine and cooked it down.  Of course, I added a handful of fresh spinach to the pan and let it wilt slightly (didn't see that coming, did you?).  Finally, in went the shrimp, cleaned, deveined and tails removed.  I just let those cook for a few seconds until they started to turn pink. I happened to have had some frozen scallops in the fridge and added those, too, just to mix it up a bit.

I poured the entire contents into a casserole baking dish, added some fresh oregano from the garden, and topped it all off with crumbled feta cheese and some freshly ground black pepper.  It only needed to bake for about 15 minutes and came out bubbly and delicious.  This time I served it over quinoa, but I have also used brown rice.  Either one soaks up the liquid nicely.  The entire prep time for this meal was less than a half hour, but it is so flavorful, and attractive on the plate, you would think it took a lot longer! 

Chicken Chili

There are probably hundreds of different chili recipes, each with a different flair, some competition-worthy.  This recipe is fairly easy, and produces a filling, tasty and healthy meal that you can make ahead of time and even freeze. Plus, who doesn't love a one-pot meal? There are so many ways to vary the recipe, too, to reflect your own personal preferences.  I use chicken just because I prefer to limit my beef consumption. If you are looking to lower the calories and fat in this meal, it's a good choice. When using ground chicken or turkey, I ALWAYS buy breast meat or cutlets, and put them in the food processor for a few seconds.  I don't trust store-bought ground poultry.  It's anybody's guess what parts of the bird are thrown in there, and I have often noticed an aftertaste of sorts when I have ordered a turkey or chicken burger out.  It's so much easier to grind it yourself. In fact, the whole process takes less time than washing the food processor when you are done.

I start with chopped onions, red and yellow peppers, and a few fresh diced jalapenos (here's where personal tastes enter - you may not appreciate that much heat!).  I also add some minced garlic to the pot and soften all of the above in a little olive oil until slightly browned.  Then I push the vegetables to the perimeter of the pot and add the ground chicken and cook until brown.  Of course, the vegetables and chicken are seasoned with salt and pepper.  When done, I add a can of diced tomatoes and a can of crushed tomatoes.  It's pretty simple, and gives the chili a good texture.  I prefer black beans, but sometimes use red kidney beans.  The preparation is fairly easy, and at this point I leave the pot on to simmer for at least 45 minutes or so.  After a while I season with lots of cumin, chili powder and crushed red pepper (or cayenne, depending on my mood).  I also toss in a dash of turmeric.  It adds a warm, smoky flavor and is very heart-healthy.  After seasoning, I let it cook for about another 45 minutes to an hour.  The longer it cooks, the better it tastes.

I usually serve with either brown rice or tortilla chips.  Always read the labels, looking for hidden sugar and preservatives.  I don't know why anyone needs sugar in tortilla chips, but it is there.  I found that Tostito's Scoops are pretty clean, just containing corn, oil and salt.  There are plenty of other natural brands available as well.

Of course you need to garnish with cheddar, but if you grate it, you really don't need all that much.  A little bit of low-fat sour cream is a nice touch.  Finally, chopped tomato and avocado adds another serving of vegetables to your dinner.  Don't forget a green salad on the side- it's light and refeshing, adds a serving of vegetables and balances out your meal!

Sesame Chicken

I had enjoyed the Asian sweet and savory glaze from yesterday's post so much that I decided to try it again about a week after my first experiment with it.  Sesame chicken is one of my favorite Chinese take-out picks, but it really is not a healthy option at all.  What I came up with has all the flavor but without all the fat and oil.

I started with white meat chicken tenders, which I always keep in the freezer.  After defrosting, I cut them into bite-sized pieces.  I put about 1/2 cup of flour (I use whole wheat pastry flour for almost everything) in a plastic ziploc bag and seasoned it with salt and pepper.  Then I threw a few pieces of chicken in at a time, shook them around until coated, and removed them.  When all the chicken was floured, I heated a couple of tablespoons of olive oil in a skillet and then cooked the chicken over a medium flame until browned. 

For the sauce, I used equal parts (about 1/3 cup each) of soy sauce, rice wine vinegar, and balsamic vinegar.  I whisked in crushed garlic and ginger, chili powder, sesame oil and a small amount of honey.  The reduced balsamic is so sweet, you probably don't even need the honey unless you enjoy it more sweet than savory.  Don't forget crushed red pepper to taste.  Pour all ingredients into a saucepan and simmer until reduced and thickened.  When done, pour it over the cooked chicken in the skillet and heat  a few minutes to combine. Garnish with sesame seeds and chopped scallions.  I served it over brown rice with broccoli on the side.  I actually only had frozen broccoli florets on hand, which I steamed right in the skillet, then stir fried with a little garlic, olive oil and salt.  I have to say, this was a satisfying alternative to take-out.  I was even hungry again in a half hour!  (Just kidding!)  Next time around, I may try this dish with shrimp.

Sweet and Savory Glazed Chicken

One day I was trying to find something different and a little more exciting to do with some chicken thighs I was defrosting for dinner.  I searched the Internet and found a few ideas, then put them together to make this Asian-type glaze.  Many of the recipes were a little heavier on the sweet than the savory and didn't have any heat.  The great thing is that you can adjust it to your own tastes.  I don't care for a very sweet main dish, but I do like spice.  So, I combined a few recipes and came up with the following ratios, which you can adjust:
1/3 cup rice wine vinegar
1/3 cup balsamic vinegar
1/3 cup soy sauce
2 - 3 tbsp honey
3 tbsp sesame oil
2 or 3 cloves of garlic, crushed
chili powder
crushed red pepper
Whisk all the above ingredients together, then use half to marinate the chicken for at least an hour.  Overnight is even better.  Set aside the other half. When you're ready to cook the chicken, place it in a baking dish and discard the rest of the marinade.  Simmer the reserved sauce in a pot over a low flame until reduced and slightly thickened.  Use this to baste the chicken while it bakes, at 350 for about 45 minutes.
Don't forget to serve this with a whole grain, and something green!

Salmon on a Bed of Lentils with Lemony Sauce

This one is so good for you I can feel my arteries clearing out as I type this.  It has got so many "superfoods" in it that it almost shouldn't taste so good!  Plus it is relatively quick and easy to make.  I recently started experimenting with lentils for recipes other than soup.  My experience with them was of something mushy or soupy.  However, I discovered that if you don't boil them for too long, they have a nice texture with just a little bite to them.  So, I boiled them and seasoned with salt and pepper, simple as that.  Then, of course, to make it better I sauteed a little spinach and arugula in a pan with just a drop of olive oil and salt until wilted, then added them to the lentils.  So the bed was done, next I prepared the salmon and sauce.

I crushed a couple of cloves of garlic and softened them in about a tablespoon of olive oil in a pan.  Then I added about a half cup white wine and cooked it down a bit, and the same amount of chicken broth.  I added one tablespoon of butter - oh, come on, it's just a little, how clean do you want your arteries anyway?- and the juice of one lemon.  Seriously, you can do without the butter, but it gives a little body and richness to the sauce and it really was the worst thing I had eaten all day.  Finally, I tossed in some capers, salt and pepper, and let the whole thing cook down a bit more.  Meanwhile, I seared the salmon in another pan with a little dill, salt and pepper, and then moved it to the pan with the lemony sauce to finish.  It really plated beautifully, with the lentils on the bottom and the salmon topped with the sauce and garnished with fresh parsley on top. 

I know not everyone is a fish-eater, but if you can fit salmon into your eating plan at least once a week, you are benefitting your health greatly.  There are so many delicious ways to prepare it, too, and it is almost always quick and easy. More ideas for salmon to come...

Asparagus

While fresh asparagus is almost always available in supermarkets, springtime is the time when it is in season. Take advantage of the lower prices and prepare this vegetable often.  It is so versatile you won't get tired of it! My go-to asparagus recipe is to steam until almost tender, then saute for a few minutes in a skillet with a tablespoon of olive oil, salt, pepper and a sprinkling of grated cheese.  This is a variation of how my mother used to make them, except she used butter and plenty of cheese and cooked them until they were soft.  I like mine al dente, like my pasta, and don't miss the butter at all in my healthier version!

Another great method is roasting.  Always snap off the tough bottom part, for any method, and wash gently.  Then coat with a bit of olive oil, season with salt and pepper, and roast until tender.  It's that easy!  When you have the barbecue fired up, place your raw asparagus on the grill during the last few minutes your chicken or meat is cooking.  They take practically no time at all to grill.  You can marinate them in an olive oil, crushed garlic and lemon juice dressing, then pour the remaining dressing back on them to serve. 

Consider setting a few asparagus aside and placing them on your raw vegetable platter alongside a dip or hummus.  They are crisp and fresh-tasting served raw as well!

Finally, creamy asparagus soup is simple to make and looks and tastes impressive.  Roughly chop a bunch of asparagus, a leek or bunch of scallions, and a small peeled potato.  Cook in vegetable or chicken broth until tender, then whip out the immersion blender and puree.  Season with salt and pepper and lo and behold, creamy mushroom soup without a drop of cream or butter!  Place a spoonful of lite sour cream or plain Greek yogurt in the center of the bowl for a nice presentation as well as adding a little tanginess to your soup.

There are so many other uses for asparagus.  Create an omelet starring asparagus, chop them after steaming and toss them in salads, pasta and stir fry dishes.  Definitely take advantage of the peak season for asparagus, which lasts only til June or July.  If any vegetable could epitomize the taste of Spring, in my opinion asparagus is the one!

Peruvian Seafood Dinner

Sorry, friends, no recipe tonight!  Had a beautiful seafood dinner at a Peruvian restaurant.  Not particularly healthy, but enjoyed great food, wine and friends.  Happy Easter and Happy Passover to you and your families!

Chayote....Stuffed, Of Course

Chayote was another vegetable I passed up in the produce aisle.  Honestly, it was just so funny looking I didn't know what I would do with it.  Recently a cooking show host used it, and I discovered it had a name, but I didn't pay attention to the recipe.  So the next time I saw it in the store, I decided to buy it and look online for a way to cook it.  Chayote is a Mexican squash that is about the same size and shape as an avocado, but pale green and wrinkly.  It has a sweet flavor, almost apple-like.  The first time I cooked it, I peeled and sliced it and treated it like a zucchini.  I sauted it in olive oil with sliced onions, salt and pepper.  It was good, but not fabulous.  I like zucchini better, and zucchini is a bit less expensive.

I happened to have bought a couple on sale this week and was determined to try again.  So I researched and found a recipe for stuffed chayote, one that was spicy and Cajun and had lots of steps to it.  But I was tired, so I put the recipe aside for another time, and stuffed it my own way.  I cut two chayotes in half and steamed them, cut side up, until the flesh was tender.  Then I scooped out the insides and put them in a bowl and mashed them up a bit.  In a skillet I sauted a chopped jalapeno, scallions and, of course, some spinach leaves.  When this was done and seasoned, I added some black beans that I had leftover from another meal.  This mixture was added to the mashed chayote in the bowl, where some crumbled feta joined the fun.  The hollow chayotes were placed in a baking dish, filled with the mixture, then baked for about 15 minutes, until all the flavors melded together.

The combination of flavors was actually very good.  The chayote had a sweetness to it, and was complemented by the heat of the jalapeno and the saltiness of the feta.  The black beans added a chewy texture.  All in all, it was a successful experiment.  I am not suggesting anyone necessarily try this recipe exactly, but I do recommend that you experiment with new combinations of flavors and textures.  Nothing ever needs to be wasted.  Whatever was extra from last night's dinner may taste great inside a portobello mushroom, a pepper or a hollowed out eggplant.   I challenge you.....stuff something!

Salsa Verde

The invention of salsa was a wonderful thing.  It is spicy, flavorful, and exciting, yet it is surprisingly healthy and low in calories and fat.  You can add it to something that has a bad reputation, like tortilla chips or a baked potato, and feel like your sins have been forgiven, at least a little bit.  Salsa even has a point value of zero on the Weight Watchers scale.  If you find a jarred sauce that has little or no preservatives, and no sugar, you are surely the champ.  If you have a little extra time, you can prepare your own and the taste is fresh and delicious, even better than anything from a jar.

Salsa verde is a green salsa, as the name implies, made with tomatillos rather than tomatoes.  It turns out that the tomatillo has even more health benefits than the tomato, who knew?  I always passed them by in the vegetable aisles, admittedly intimidated by their papery husks.  Well, I was in for a surprise when I took a bunch home last summer,  peeled off the husks, washed them and grilled them.  Tonight we roasted them, as I am still too cold to go outside to barbeque. Just cut them in half,  place on a baking sheet and roast for about 15 minutes.  When done, put them in a food processor along with a 1/2 chopped onion, a few cloves of garlic, one or two jalapenos, (seeds included if you dare), juice of a lime, and a handful of cilantro.  Add salt to taste as you pulse the mixture to a chunky consistency.  Most recipes call for a pinch of sugar, but I don't think it is necessary.  You can substitute a drop of agave nectar if you want.

If you research any one of the ingredients in the above recipe, you will find that they all have disease-fighting properties.  The mixture is healthful, plus it is loaded with fiber.  Top your chicken or pork with this for dinner, add it to vegetables or a baked potato, or use it as a dip for raw veggies or tortilla chips. 

Tonight this was the crown atop my grilled pork chop, and it shared a plate with roasted cauliflower and kale chips.  To keep the Mexican flavor of the meal, I added a small salad of avocado and tomato.  My plate was overflowing with vegetables, but each one was exciting in its own way.  The good news is that there is leftover avocado salad and salsa verde for tomorrow or the next day, to use in a different and creative way.

"Fakos Rancheros"

This one is borrowed.  One of my best friends made brunch for me today, and it was a fantastic, albeit healthy, rendition of huevos rancheros.  It follows all the principles of healthy eating that I have learned ( Have I mentioned that I taught her everything she knows? )

Instead of tortillas, she used quinoa, which eliminates a lot of the starchy carbs and, as a bonus, adds protein.  She also used bottled salsa, but it isn't so hard to make your own.  If you choose bottled, read the labels for the sugar content.  Tostitos is the only one I buy, because there are no preservatives and no sugar added.

To begin, R. added some fresh spinach to the skillet with salt and let it wilt a little.  (Hmmmm.....wonder where she got the idea to add spinach?)  She then added about a cup of cooked quinoa, about 1/2 cup salsa and about 1/3 cup of black beans, and heated the mixture.  Two wells were made in the mixture, and eggs cracked into them.  She covered the pan so the steam would cook the eggs evenly, then when the top turned white, grated cheddar on top of the mixture and replaced the cover until it was melted.

This was really a delicious and filling brunch.  The eggs were cooked perfectly: ever so slightly runny so the yolk was absorbed by the quinoa.  There was no butter or oil in this dish, so the fat content really depends on how much cheese you add.  I like the hottest option of salsa, and wouldn't mind added hot sauce to my plate, but that depends on individual tastes. It is really not a complicated or time-consuming dish, either, and if you use left-over quinoa, it is that much quicker.  The best part for me was that I was enjoying my cup of coffee while the meal was being prepared and served.  Thanks, R.!!!

Roasted Brussel Sprouts A New Way

I have mentioned before that roasted brussel sprouts are among my new favorite vegetables.  I never liked them as a kid.  Just the smell of them boiling would make me run and hide.  Unfortunately, we didn't have a family dog, so I couldn't even pass them off to the pet under the table.

I only gave them another try recently, maybe a year ago.  Since then I serve them at least once every few weeks.  With a little olive oil and salt, roasted brussel sprouts are really delicious.  One cooking show host said they are practically like eating french fries, which is a bit of a stretch, but they are good.

Yesterday I thought I would try to jazz them up a bit.  I had read recipes about balsamic reductions, but never tried it.  So, I simply poured about a 1/2 cup of balsamic vinegar in a saucepan and gently heated it until it was thick and syrupy.  When it coated the back of the spoon, I knew it was done.  

I had figured the sweetness of the reduction would need a contrast, so when I prepared the brussel sprouts for roasting, I sprinkled garlic powder and cayenne pepper on them, along with the salt.  When they were done, I tossed them in a bowl with the balsamic reduction, and served them with a little sour cream on the side.  Wow!  Roasted brussel sprouts are good, but prepared this way just makes them a little more interesting!  The added kick of the cayenne pepper is contrasted with the sweet vinegar, and cooled by the sour cream.

Next time I make this balsamic reduction, I plan to serve it over fresh strawberries, and maybe even add a little sour cream on top.

Salad for Dinner

Usually I consider salad a good dinner option when the weather is hot and everyone is just too lazy to cook or even eat very much.  Today, however, the weather was dreary and wet and I decided to make my roasted vegetable salad.

I started by preparing the vegetables, which, like most of my meals, is the most time-consuming part.  I had a bulb of fennel, which I sliced lengthwise into about 1/2 inch strips; a red onion, which I cut in thick slices, about 6 small red and yellow sweet peppers, which I cut in half, and a sweet potato, peeled and diced.  I made sure everything was coated with a little bit of olive oil and well-salted, then spread out on cookie sheets.

Everything took approximately 40 minutes to roast at 400.  I grouped the vegetables according to density, so one pan needed a few minutes longer.  Meanwhile, I toasted some walnuts in a dry frying pan, defrosted a few shrimp, sliced some mushrooms and sundried tomatoes I had in the fridge,washed my greens (I had some mesclun mixed with arugula) and made my dressing.

I usually make this salad with a simple balsamic vinaigrette and sprinkle some blue cheese on top. Today I thought I would alter the flavor a bit, and since I had some ginger from another recipe, I decided to try an Asian dressing.  I didn't take this decision lightly, mind you, because it meant I would have to omit the blue cheese, since blue cheese doesn't blend well with those flavors.  Omitting cheese is never easy and, as a friend of mine says, should really be its own food group.

I sliced off a small piece of ginger and put it through the garlic press, then followed with two cloves of garlic.  This all went into a bowl with olive oil, rice wine vinegar, pepper, a few drops of sesame oil, and a splash of soy sauce.  I whisked it up, and it was ready to go.

The final step was to grill the shrimp, which took just minutes, and add them to the already assembled ingredients.  This salad really makes a beautiful presentation.  It is a salad of contrasts:  sweet and savory, creamy and crunchy, cool and warm.  The flavors blend well, and the sweet potato and walnuts are not only filling, but have very satisfying textures. 

My verdict on the Asian dressing?  Not bad, but I missed the cheese and the tang of the balsamic vinegar.  I will probably go back to the original recipe next time, but save the Asian dressing for another salad.

More Stuff

Sweet Italian or cubanelle peppers are some of my favorite vegetables to stuff with other vegetables.  It makes an interesting and tasty side dish, which also counts for a couple of your daily servings.

It's also a good way to use up any vegetables that you have had in the fridge for a few days.  I always start with chopped onions or scallions, along with diced celery and minced garlic.  Get that going in a skillet with a little olive oil.  Just the aroma of garlic and onions cooking is inspirational to me!  Whatever you have available works in this dish.  A few mushrooms, a zucchini, roasted red pepper, or even some leftover cooked vegetables diced up will do .  Of course,don't forget to add a handful of spinach, fresh or frozen! When the vegetables are slightly softened,  place in a mixing bowl to cool for a few minutes.  Some days I add a few tablespoons of goat cheese, other days part-skim ricotta.  Always grated cheese, salt, pepper, fresh parsley and/or any other herbs.  Some whole wheat breadcrumbs wouldn't hurt, either.  I usually buy a loaf of whole wheat Italian from the bakery and pulse it in the food processor to make my own breadcrumbs. It keeps nicely in an airtight container for a long time. I figure that bakery bread has less preservatives and other junk than packaged bread crumbs.  Read the labels and see for yourself.

Cut the tops off the peppers and scoop out the seeds.  Use a teaspoon to fill the peppers, all the way to the bottom if you can.  Lay them in a baking dish sprayed with cooking spray.  Spray the tops of the stuffed peppers when you are done.  Bake at 350 for about 40 minutes.  Once again, you can change the personality of this dish each time you make it, depending on what you have available.  I always have jars of capers, kalamata olives and sundried tomatoes in the fridge.  Any of these can add depth of flavor and drama to a simple vegetable dish.  Be sure to use these sparingly, as they are all quite strong flavors on their own!

More About Soup

Since soup season is drawing to a close, I am trying to make my favorites before the weather gets too warm.  I found some cauliflower on sale, and decided to make Roasted Cauliflower and Garlic Soup today. 

I love cream soups, but heavy cream and butter just don't fit into my healthy eating plan.  Then I discovered pureeing vegetables to create the same creamy texture.  Using an immersion blender, any soup can be pureed to resemble a cream soup, provided there is at least one ingredient that has some body to it.  White beans are an excellent choice, but a diced potato or other starchy vegetable will work nicely.

For my Roasted Cauliflower Soup, I tossed the florets with olive oil and salt, as well as a few stalks of celery and a quartered red onion.  I placed these on a baking pan along with a whole head of garlic, with the top sliced off, exposing each clove.  If you have never roasted garlic before, you are missing something savory and delicious.  The garlic becomes creamy and slightly nutty in flavor, much mellower  than when it is cooked by any other method.  Just rub the exposed part with olive oil and place face up on the pan.  Roast all the vegetables at 400 for about 30-40 minutes, checking from time to time.  The garlic may be done first, so remove it from the pan and set aside.

Fill a pot with a quart of chicken or vegetable stock, and two cups of water.  When the vegetables are roasted, add all to the pot , plus salt and pepper.  Squeeze the garlic out of its paper-like skin into the pot.  Bring to a boil, then lower to a simmer for about 20 minutes.  Turn off the fire, then go to work with the hand blender, pureeing to your desired consistency.  I like it a bit chunkier, but you can make it as smooth as you wish.  Adjust the salt and pepper to your taste.

One thing I learned about preparing soup is that you can change its "personality"  by adding or omitting just one ingredient.  This can help you alter your menu to suit individual tastes as well as varying your repertoire to avoid boredom!  For instance, you can leave out the roasted garlic in this soup and it will still be delicious, but very different.  You can replace the cauliflower with broccoli and it becomes an entirely different soup, practically crying out for a sprinkling of grated cheddar cheese at the end of cooking.  Add a chopped fresh herb to a vegetable soup and it changes the soup completely.  For example, cilantro will add Latin overtones to your soup, while oregano or basil will give the same soup a Mediterranean flavor.  Have fun and experiment, remembering that it is nearly impossible to ruin a pot of soup!

Eat the Rainbow

If you read any food or health-related articles, that is the advice given by many doctors and nutritionists.  It simply means that we should eat a variety of colors when selecting fruits and vegetables.  It is a topic that fascinates me, how our Creator, in all His divine creativity, decided which fruit would benefit which body system, and how vividly He would paint their hues.  Various color groups provide nutrients, antioxidants and health benefits that differ from all other foods.  Obtaining a balanced diet of orange-reds, deep greens and dark blue/purple foods guarantees that you are supporting your immune system and reducing the risk of many diseases.  To make all this more appealing, these colorful foods just look so beautiful and appetizing.

I decided to give red cabbage a try, since it is another one of those foods high in so many good things, like antioxidants and fiber.  I bought one very pretty purple head, a little more expensive than the green variety, but still not very costly.  The interesting thing about a head of cabbage is that you can feed about a hundred people with it.  I cut a small wedge out of it last week when I was making minestrone, and chopped it and added it to the soup.  Although it turned the pot blue, it added a sweetness to the soup that was actually very good.  A few days later I cut another couple of wedges, about 3/4 inch thick each.  I added them to my pan of vegetables to roast, coating them with olive oil and sprinkling with salt.  I later decided to splash a little balsamic vinegar on the wedges to add sweetness.  They were surprisingly tasty, for cabbage.  Most of my past experiences with cabbage were either boiled (yawn), the star attraction of fad-diet soup, or diner cole slaw which I normally only eat if my order is delayed and I am really hungry. 

So, with two pretty good results so far, I decided to use the rest of the cabbage before it spoiled.  I shredded the remaining half head in my food processor and divided it into two batches.  I added thinly a sliced red onion to one portion in a skillet, and sauteed with olive oil and salt.  When the vegetables were slightly soft, I added a few tablespoons of broth and covered, letting the mixture steam for about twenty minutes.  The result was a really interesting side dish, which I am thinking might make a nice accompaniment for grilled pork chops or chicken.  I finished off the final batch of shredded cabbage by adding some shredded carrots, and making a cole slaw dressing.  I mixed equal parts mayonnaise and Greek yogurt (about 1/2 cup each), about 2 tbsp spicy brown mustard, a splash of apple cider vinegar, a tsp of agave nectar to substitute for sugar, salt and a generous amount of black pepper.  I let that sit in the fridge for a day.  Like soup and wine, cole slaw gets better with time.  The color was a lovely shade of magenta, kind of girly but really tasty.

Cabbage is still not the most enticing food I can think of, but it has lots of possibilities.  I would definitely attempt to prepare it in other ways in the future.  Again, the beautiful color wheel of fruits and vegetables fascinates me and brings to mind God's brilliance and the majesty of creation.

All that from a head of purple cabbage!

Stuffed Stuff

I like stuffing stuff with other stuff.  In the kitchen, anyway.  It's always an easy meal or side dish.  Eggplant, peppers, mushrooms,  etc, can only get better filled with great ingredients.  Tonight I had some baby portabellas (formerly known as cremini, who knows why the name change?) and thought I would make them as a side dish.  I toasted some chopped walnuts in a skillet, sauteed arugula and crushed garlic in olive oil, warmed up a little goat cheese in the microwave, then tossed it all together with grated cheese and black pepper.  I filled the baby 'bellas up, put them in a casserole dish and baked them at 400 for about half an hour.  Wow.  I have to remember them for my next party.

I love stuffed eggplant as well. Sometimes I will cut them lengthwise, scooping out some of the center flesh.   Roughly chop the eggplant that was removed, saute in olive oil with some garlic and chopped onion, red peppers and a couple of handfuls of baby spinach (I TOLD you about the spinach - it goes in almost everything!).  Add a small can of tomato sauce to the skillet and cook for another few minutes.  Remove from the heat, mix with grated cheese, stuff it back in the eggplant halves and bake for about a half hour.  This is a good vegetarian side, but I usually dice up a couple of chicken tenders that I keep in the freezer and saute them along with the veggies in the skillet.  Just bake the whole thing a little bit longer to be sure the chicken is cooked.  Add a green vegetable or salad on the side, and it makes a really filling, delicious and healthy meal.

More stuff next time.

Quinoa (Keen-What?)

It is pronounced "keen-wah" and I didn't go near it until recently.  I think I was intimidated by the name.  I don't like to eat stuff I can't pronounce, which is probably one reason I don't eat much French food. (There are other reasons for that, but that is for another blog!)  Once I tried it, I discovered it was surprisingly easy to prepare, extremely versatile, and actually quite tasty.

I did a little research and found that quinoa was cultivated by the Incas some 5,000 years ago as one of their staple foods.  Although it looks like, prepares like and even tastes like a grain it is actually the seed of a leafy green plant related to spinach and kale.  It is a complete protein, contains abundant amounts of fiber, magnesium and iron and is considered one of the most complete foods in nature.  Now I don't exactly know what that means, but it sounds pretty impressive. Every article I read about it lists more health benefits about this vegetable.

There are only two things to remember when preparing quinoa:  rinse it well to remove the soapy coating that makes it unappealing to birds (now who sounds impressive?), and use two parts liquid to one part quinoa.  I usually put a cup of dry quinoa in my rice cooker with two cups of water or broth, season with salt, and it is done in about 20 minutes.  You can also cook it on the stove top the same way.

Once it is done it is fluffy and has a consistency which I would best describe as a cross between couscous and pastina.  Pastina is a comfort food from my childhood so I do like to prepare it the same way, in broth with an egg broken into it and sprinkled with grated cheese.  Of course, a handful of spinach can only make it better!  It has more of a vegetable taste than pastina, of course, but it does fill the void nicely while I am avoiding pasta!

I am still exploring quinoa recipes, but I have made it as a side dish with various diced and sauteed vegetables mixed in. I have added it to soup as a replacement for smaller varieties of pasta or rice.  One night towards the end of the week I had mixed in whatever vegetables I had in the fridge: red peppers, zucchini, scallions and arugula, if I remember correctly.  I had a good amount left over, and for breakfast on the weekend I added an egg and some grated cheese to the mixture, formed a patty and browned it in a skillet.  I then fried an egg over easy and served it over the quinoa cake, which soaked up the yolk nicely.  I didn't miss the toast at all!

I have seen recipes for quinoa as a hot breakfast cereal, for desserts and used in baking.  I haven't explored these avenues yet, but I will keep you posted when I do!

I Promised You Soup

Usually on Saturday or Sunday morning I will make a couple of soups that I will bring for lunch during the week.  Today I prepared a Thai-inspired soup that I came up with a couple of weeks ago, and I liked it so much I am repeating it sooner than usual!  I am quite sure you can find similar recipes somewhere, but this is how mine came about: I was thinking about peanut butter.  I do love peanut butter, and it really isn't unhealthy if you - say it with me, now - read the labels!  I buy natural pb, which isn't as hard to find as it used to be.  It's even available in some store brands.  Just peanuts and salt.  Of course, since it is a bit high in calories, you just have to watch how much you use.

Almost all my soups start off the same way: chopped onions, garlic, carrots and celery, seasoned with salt and pepper and sauteed in a bit of extra virgin olive oil until soft.  For this soup I also chop some sweet red and orange peppers and add it to the mix. I also substituted the onions with scallions this time.

Here's where the fun begins.  I add about 2 tbsp of peanut butter, 2 tsp sesame oil and a splash of soy sauce and stir until it begins to melt.  Start adding a bit of chicken stock to make it creamy.  Once all the peanut butter is melted you can add the rest of the chicken stock (total 1 qt.) and about 2 cups water.  Let it simmer for a while, then add a can of chick peas and chopped mustard greens.  You can substitute kale, spinach, collards, etc. and can find any of these frozen as well! 

Once it comes to a low boil, it's time to spice it up.  I use turmeric, cumin, cayenne and plenty of black pepper.  I tend to go heavy on these spices, but it is really up to the individual's tastes.  At this time I also add more sesame oil and soy sauce if needed.  Lower the flame and let it simmer for a while longer, maybe half an hour or so.  At the very end of cooking I like to add chopped roasted red pepper and fresh cilantro. 

I  can smell it cooking as I type this.  The best thing about soup is it always tastes better the next day! 

Five Servings a Day

It used to sound like an insurmountable task.  I could barely get 3 servings of fruits and vegetables in, and that would include a piece of fruit, which almost feels like cheating if it were something really good, like mango or watermelon.  Now, however, it seems I nearly double the requirement and actually enjoy all of it.  A serving of vegetables is considered a half-cup of cooked or raw, or one cup for the leafy varieties.  I try to get in at least one leafy green at both lunch and dinner.  It's not as daunting as you would think.  In the colder months I usually bring homemade soup (I will share some recipes soon!) for lunch.  Most of my soups are packed with several types of vegetables, and I usually always add a handful of greens at the end of cooking.  As a matter of fact, a handful or two of fresh spinach added to almost any soup, sauce, stir-fry, etc. is a great way to add vitamins, antioxidants and fiber.  I always have one of those plastic clamshell packages of baby spinach, and usually arugula as well, in my fridge.  Anyway, the soup must count for at least two servings, and for dinner I always prepare two varieties of vegetables with a lean protein, usually chicken or fish.  I should mention that breakfast is usually a smoothie, including a cup of blueberries (that's two servings right there, and blueberries are a "superfood"!) and a banana.  Now if at some point you snack on a piece of fruit, or some carrots or celery with hummus, you have at least another serving.  You don't have to be a nutritionist to know that eating enough servings of vegetables cuts your risk of so many kinds of cancer and heart disease.  So try to fit them in wherever and however you can.  I began to change my diet mainly for the health benefits.  Now I can honestly say that my tastes are changing, and I prefer the healthier foods to fried, fatty and heavier choices.  The bonuses are the weight loss, more energy and just feeling healthier!

Roasting Vegetables

My new favorite way of preparing vegetables is the simple roasting method.  They become so sweet and carmelized, and a sprinkle of salt just makes them absolutely delicious.  My favorites are brussel sprouts, cut in half lengthwise, tossed in a bowl with a little olive oil until they are coated, and sprinkled with salt. Then spread them out on a cookie sheet and roast at 400 for about 40 min.  It's easy and works for almost any vegetable.  Eating roasted string beans is almost like eating French fries! (I said almost!)  Asparagus, broccoli and cauliflower are also delicious roasted.  I recently started cooking kale leaves like this and they are really surprisingly good.  They are light and crunchy and remind me of eating popcorn.  It's hard to generalize the cooking times, so just keep checking until the vegetables are browned, but not charred.  Get adventurous, try new and different veggies like sliced fennel, parsnips and red onion. Parsnips have a nice chewy texture which is very satisfying, and combine well with any sauteed greens.  Sliced grape tomatoes roast beautifully and practically taste like candy!  Try a few different roasted veggies tossed with pasta (or spaghetti squash) and bite-sized pieces of grilled chicken.  I recently made an arugula salad for dinner with the  following roasted veggies:  fennel, red onion, zucchini, red pepper and diced sweet potato. I topped it with blue cheese and toasted walnuts, added a few grilled shrimp and dressed it with balsamic vinaigrette.  Wow.  That was good.  I need to make that again soon!

Whole Foods

The term "health food" used to always conjure up certain images in my mind: a heaping bowl of grass and bark, a handful of granola, raw celery and carrots.  I have since learned that eating healthy doesn't have to be bland or boring.  My diet is basically whole foods, meaning foods minimally changed from the way nature intended.  I have eliminated all processed and refined foods (white flour and sugar, preservatives and chemicals) and try to stick to mostly vegetables, fruit, whole grains, chicken and fish.  The only canned foods I use are beans, because dried are too time-consuming for me to prepare, and tomatoes.  I do use prepared stock for my soups, but have found several good brands of boxed chicken, beef and vegetable broth at Whole Foods, Trader Joe, and even Costco.  The best advice I can give for leaving dangerous chemicals out of your diet is this: READ THE LABELS!  Generally, if I can't pronounce it, I don't want it in my body!  Look for the smallest amount of ingredients possible, and stay away from ingredients that were born in a lab.  Most of all, try to limit packaged food and stick to fresh whenever possible!