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.