When you’ve dragged yourself from the dredges of winter and you feel the first rays of sunshine warm your cheeks or catch a flutter of a breeze accented with the grass clippings, you know it’s the perfect time to make a big salad for dinner. Keep Reading!
You know what’s really good, like really, really good? Fried eggplant wrapped around salty ham and ooey gooey mozzarella! Do I have your attention? …Because one taste of these eggplant rolls and it’s love at first bite! Keep Reading!
There is guacamole and then there is real guacamole. I guess it all depends on where you are and who you talk to, because just like there are hundreds of types of avocados, there too are several recipes for guacamole. Keep Reading!
You know when you happen upon something unfamiliar and then you encounter it repeatedly? I called it serendipity or fortunate happenstance, but science has another term for it, the Baader-Meinhof phenomenon. Mine is currently banana blossoms. Keep Reading!
Get your spoon ready, ’cause you’ll be slurping this Sichuan, silken tofu mixture like it’s going out of style. I was recently gifted, Fuchsia Dunlop’s cookbook, Every Grain of Rice and I can not recommend it enough. Keep Reading!
We understand life gets hectic, but come on. Treat your body right by skipping the drive-thru and brown bagging this: 18 healthy lunches that can keep up with your busy on-the-go schedule. All it takes is a little planning, prep and a way cool lunch tote to get you on the right track. Boost your health, inspire co-workers with your creative eats and save some cash all by bagging your lunch. Start Monday and eat your way through Friday with our healthy suggestions. We promise, lunch will become your most sought after hour of the day.
7. Grains, Roasted Veg and Hummus: Keep things simple when eating on the go. Try your hand at big batch cooking. You’ll find yourself eating healthy lunches all week long with a combo of seasoned grains, roasted veg and takes on hummus. (via Deliciously Ella)
10. Thai Stuffed Avocados: Stuff yourself on these spicy parcels: Plump avocados filled with creamy hummus, crunchy sprouts, spicy Sriracha and toasted peanuts…. nom, nom, nom. (via Eat, Live, Run)
11. Tortellini with Spinach and Tomatoes: 20 minutes of prep and $3 per serving gets you a bowl of Italian goodness: Cheesy tortellini combine with baby spinach, roasted cherry tomatoes and sharp Parmigiano-Reggiano. Stir things up midweek by adding your own twist with mushrooms, zucchini, broccolini or pesto. (via The Clever Carrot)
12. Greek Yogurt Chicken Salad: Cool off after a busy morning with a light, refreshing salad of tender chicken, sweet grapes, crunchy celery, creamy yogurt and candied pecans. Just a fork will do! (via Tablespoon)
13. Orzo Super Salad: Known to be transported from one end of town to the other by 10 speed or scooter, this salad (packed with green goodness) is up for an on-the-go challenge. (via 101 Cookbooks)
14. Steamed Cabbage Dim Sum: Unwrap the traditional wonton and rewrap it in green cabbage kicked up with spicy ginger and savory pork. Did we mention these are bite-sized? Because they are. (via Mummy, I Can Cook)
Warm up a fall night with Black Beans and Sweet Potatoes!
A simplistic meal, nutritious and quick, it can be used in a myriad of ways:
– Eat it as is
– For more of a substantial bite serve atop rice or quinoa – Use as a taco filling topped with avocado
– Eat cold as a salad for a power-packed lunch
– Add stewed tomatoes and chili powder to start a pot of chili.
A one-pot meal using cupboard staples and boasting versatility….a great way to perk up leftovers!
Black Beans with Sweet Potatoes
1 Can of Organic Black Beans
1 small Onion (red, yellow or white utilize what’s on hand,) chopped
4 cloves Garlic, chopped (not a huge fan of garlic, use a clove or two less)
1 tsp. Cumin
1 tsp. Oregano
dash of Cinnamon
dash of Smoked Paprika
dash of Cayenne Pepper or Chili Powder
dash of Coriander
1 Tomato, chopped
1-2 Hot Peppers, chopped
***don’t have tomato or hot peppers on hand use 2 heaping spoonfuls of your favorite salsa instead!
1 Sweet Potato, cooked and cubed
1/2 bunch of Cilantro, chopped
Juice from 1 Lime
1 tsp. Olive Oil
Salt and Pepper to taste
Begin by boiling or roasting the sweet potato until cooked.
Boiling Method: Fill a pot with water, enough to submerge the sweet potato, boil 25-30 minutes, until tender. Drain and allow to cool. The skin with easily slip off at this point, then chop into cubes.
Roasting Method: Cut sweet potato into cubes. Heat oven to 375°. On a well oiled baking sheet, place potatoes in a layer. Bake until tender, 15 minutes; let cool.
In a sturdy saucepan heat olive oil on medium heat. Add onions and saute until softened and carmelized, then add garlic, spices and pepper. Saute about 3-5 minutes before adding the beans, tomatoes or salsa. Bring beans to simmering then add diced sweet potatoes and cook until heated through. Add juice from fresh lime and chopped cilantro before serving.
The familiar collard green stars in the Ethiopian dish, Gomen:
Typically served atop a platter of injera and eaten with your hands, I served the greens over brown lentils. A powerhouse of vitamins and fiber not to mention flavor, Gomen tastes great eaten hot or cold.
There are few necessary steps to be made before having Gomen on the table, but I assure you it’s simple and worth it. Begin with Nit’ir Qibe otherwise known as, spiced clarified butter/oil which gives Ethiopian cooking its signature flavor. Nit’ir Qibe is best made in a larger quantity using what you need, and storing the rest for later use. It has a longer shelf life compared to regular butter and can be kept handy to add flavor to soups, stews and anything else you deem flavor-worthy.
NIT’IR QIBE-ETHIOPIAN SPICED CLARIFIED OIL
Makes 1 1/2 cups
*in this recipe I used a good olive oil in place of the butter
Melt the butter or olive oil in a saute pan over low heat. With the butter be sure to skim foam as it rises and discard, continue until no more foam appears.
Add the onion, garlic, ginger and spices and continue to cook on low heat for 15-20 minutes. Removed from the heat allow the mixture to sit until cooled and the spices settle to bottom of the pan. Strain the liquid through a fine mesh sieve into a heat-resistant container such as a mason jar. Discard the onion and spices.
Cover the Nit’ir Qibe and store in the refrigerator, it will keep for about 3 weeks.
Gomen or Ethiopian Collard Greens Makes 4 Servings Ingredients: – 2 bunches of collard greens, washed, stems removed and chopped – 1/4 cup Nit’ir Qibe (see recipe above) – 1/2 medium red onion, chopped – 3 cloves garlic, chopped – 2-inch piece of ginger, grated – 3 Anaheim chili peppers, seeded and chopped – 1 cup water – Salt and Pepper to taste
Heat the Nit’ir Qibe in a saucepan over medium heat. Add the onion and saute until softened, about 5 minutes. Stir in the chili peppers, ginger and garlic, cooking until the pepper softens. Add the collard greens, water and season with salt and pepper. Cover, and bring to a boil. Lower the heat and cook for 20 minutes, or until the greens are tender. You may need to remove the cover to allow the liquids to boil off. Adjust seasonings accordingly
A new sushi place opened near my house, Maru, extending a modernized, chicness to the neighborhood. A friend suggested that I revel in a “pillow of goodness,” aka tofu from the vegetarian hibachi grill and well, it was clearly, quite good! The first bite presented a crisp, golden texture on the outside, followed by a fluffy center that melted in my mouth. The tofu was drizzled in a sweet sauce, brandished with sesame seeds. It was a dish that had me asking, how? What made the tofu so perfect! Crisp and springy?!!!
I myself have never really cooked with tofu. I know it is healthy and takes on many uses, textures and forms. After trying the tofu from Maru, I decided that I would try my hand at creating a puffy, pillow of goodness!
In my research I learned a secret, perhaps this is only a secret to me but if not here you are: After pressing the tofu and cutting it into bite-sized cubes, lightly dredge them in cornstarch and saute the tofu separate from the other ingredients. This tactic successfully duplicated the crisp and springy tofu served at the sushi place!
Tofu in Sweet Soy Sauce with Edamame
1 ¾ lb. firm tofu, cut into 1″ cubes
½ cup cornstarch
10 tbsp. unsalted butter
3 tbsp. finely chopped ginger
10 small shallots, thinly sliced
10 cloves garlic, crushed
4 red Thai chiles, stemmed and sliced (you can use less to decrease heat!)
Pinch of coarsely ground black pepper
3 tbsp. kecap manis (sweet soy sauce)
3 tsp. tamari
2 tbsp. sugar
2 bunches of green onions, chopped into 1″ pieces
1 cup edamame (peeled and warm)
Cooked rice, for serving
Heat oil in a cast iron skillet over medium-high heat (you will need enough to saute the tofu about 1 cup or 1/4″ deep in skillet). Dredge the tofu with the cornstarch in a bowl until evenly coated, or sift in a colander. Fry tofu until golden brown all over, about 3 minutes. Drain and set aside; discard the oil, and wipe the skillet clean.
Return the skillet to medium heat with butter. Add shallots, ginger, garlic and chiles; cook until soft, about 15 minutes. Stir in the pinch of black pepper, soy sauces, and sugar. Return the tofu to the skillet; cook, stirring, until warmed through. Stir in scallions or use as garnish; serve over rice and edamame.
**note if you like really crisp tofu then do not return it to the skillet. Instead keep it warm in the oven and serve it atop the rice and edamame then drizzle the shallot, sweet soy sauce mixture atop!
Sitting on the front stoop, my sister by my side with a brown-paper grocery bag and a heavy bottomed cooking pot. There we sat shucking away the green husks and wisps of silk from Mid-Western sweet corn. We knew that summer had arrived when corn was offered up at roadside stands and grew to be knee-high by July. Nothing beat those crisp, golden kernels, bursting open with a pop of sweet, starchy goodness!
My taste for sweet corn spiked early this year, mostly in thanks to the crazy tricks the weather has played on the Mid-West. Fortunately or perhaps, unfortunately the unseasonably warm temperatures have encouraged some crops to arrive 6 weeks ahead of schedule, such as sweet corn.
A favorite corn on the cob delicacy of mine is in the Mexican tradition of Elotes, grilled corn on a stick. Sounds simple but there is much more to experience with Elotes that I will share with you soon! What I am going to share with you is a fusion twist on this Mexican sweet corn standby, that I found on Epicurious. They brilliantly spun the idea of Elotes halfway around the globe to the Mediterranean and came up with, Corn on the Cob with a Mint-Feta Butter. Frankly, I just can’t get enough. The sweet corn is boiled to perfection and then tossed around in a delightful buttery, cheesy, mint mixture.
Sunday was a bit like spring…I awoke to a warm rain followed by a burst of green leaves and grass. I enjoyed my morning coffee over bossa nova and rain drops and dabbled with the ever-addicting Pinterest until yoga class.
The rain subsided, and I joined a group of friends for a 36 mile cycle ride filled with quad-busting hills! Let’s just say it worked up quite the appetite! A chocolate milk, banana and ice bath later, I decided to tackle dinner. Lacking energy to head to the store I pulled one of those “let’s see what I can create from the fridge” meals.
Surprisingly, I came up with a healthy recovery meal with springtime flair:
Asparagus Tip, Roasted Sweet Potato and Portobello Salad with a Charred Tomatillo Dressing
small bunch of Asparagus Tips
1 roasted, Sweet Potato, cooled and cubed
1 large Portobello, sliced
1 Serrano Pepper
Wedge of Lemon
Begin by snapping the ends from the asparagus, leaving you with the tender tips. Place the asparagus tips on a plate and squeeze fresh lemon juice atop then season with salt, let set. Next peel the skin away from the roasted sweet potato and dice into bite-sized cubes. Slice the portobello mushroom.
Meanwhile heat your broiler or grill and roast the tomatillos and Serrano pepper until the skins are charred and blackened. Once charred remove and place the tomatillos and pepper in a food processor or blender to puree, season with salt. In a serving dish mix in the sweet potato, portobello and asparagus tips. Drizzle the roasted tomatillo dressing on top and serve.
Steamed Artichokes with White Wine, Garlic Butter
Artichoke (1 per person)
4 Tbs. Butter
1 cup, Dry White Wine
8 clove of Garlic
Prepare the artichoke for steaming by peeling away the tough outer leaves, cut away the top as well as any points on remaining leaves. Rub the cut artichoke with fresh lemon to prevent browning. Steam for at least 30 minutes (if you would like save the liquid for a vegetable soup stock.)
The butter will serve (4)
Set a small saucepan over medium heat. Add the white wine and garlic and simmer until the liquid is reduced by half. Add lemon juice and salt. Finally add the butter and stir until thickened. Serve alongside artichokes.
* The Asparagus Tip, Roasted Sweet Potato and Portobello Salad with a Charred Tomatillo Dressing would compliment a grilled fish such as Snapper too!
As Bill Cosby stated, “nobody ever says, can I have your beets?” I categorize beets as an acquired taste, something to the effect of your very first beer! I recall as a child being served the ‘tinny’ taste of beets straight from the can….and I was NOT a fan! However, I grew up, my tastes changed and I tried ‘real’ beets not from a can and I like them! (Not to knock canned beets….they are useful in a pinch but do have a different taste.)
Beets are really a beautiful vegetable ranging from bright yellow to beat red 🙂 They are also very healthy veggies, they contain certain phytonutrients that provide detoxification, antioxidant and anti-inflammatory properties. As with most vegetables, cooking time reduces the effect of phytonutrients but this is especially so with beets. Nutritionists suggest steaming beets no longer than 15-20 min and keep roasted beets to under 1 hour. They are actually pretty good raw too, emitting an earthier flavor.
A favorite beet recipe of mine is Borscht…I enjoy it hot or cold and crave it throughout the year. A recipe will definitely be featured here in the future! Those Russians knew what they were doing when it came to beet soup!
This past summer a few friends and I took part in a local CSA share. The farm (Trillium Haven Farm) provided us with an abundance of veggies from May-October. It was a great way to try new veggies and share recipes! At one point I came home with red cabbage, carrots, beets, radishes and green onion. I stared at the veggies on my counter and immediately thought of borscht and was inspired to create the following salad. So, the next time you are faced with beets try a spin on this!
Raw beets, peeled and grated (if you prefer your beets cooked allow them to cool before grating.)
Red Cabbage, shredded
Green Cabbage, shredded
Raw Carrots, peeled and grated
Radishes, sliced and halved
Fresh Dill, chopped
Green Onions, chopped
Hard Boiled Eggs, sliced
Red Wine Vinegar
Fresh Squeeze of Lemon Juice
Salt and Pepper
Grab yourself a big bowl and clear a workspace to grate, chop and shred! Add all the vegetables (beets, carrot, cabbage, radish) to the bowl. In a smaller bowl whisk together 1 part oil to 2 parts vinegar (beets need a bold vinaigrette to balance their sweetness) once emulsified, add to the vegetables. Squeeze the juice from a few lemon wedges to taste and salt and pepper the vegetables. Slice the hard-boiled eggs and arrange atop the vegetable mixture. Garnish with fresh chopped dill, green onions and add a dollop of sour cream.
Goal: Make a nutritious lunch in 30 minutes or less, un-prepped.
This week I attended a nutrition clinic presented by my running coach. It was a great reminder to me as to, WHAT the food I consume does for my body. Also, as a runner, coach stressed the importance of fueling and recovery ie (my cup of coffee after a long run is not going to benefit my recovery.)
Coach knows that we all have a million things to do and that a lot gets crammed into one day, so he suggested packing a nutritious and healthy snack on the go. He said something like a bagel with peanut butter and banana can be stashed in your car until after the run or even more convenient grab a low-fat chocolate milk. He also gave us a list of superfoods for distance runners these include: Whole Grains, Eggs, Beans, Salmon, Sweet Potatoes, Yogurt, Bananas, Peanut Butter, Carrots and Quinoa.
This nutrition talk inspired me to eat healthier lunches, which I am usually pretty good at. However, I do have my streaks of eating out, eating to late or just snacking until dinner. So, I challenged myself to make an un-prepped healthy meal in 30 min or less.
Here you have it:
Steamed Salmon with Quinoa and Rapini
Salmon= Protein and Omega 3’s, both of which are healing nutrients that help build new cells. Key for runners because even though running is great for our bodies it also takes it’s toll. Eating lots of fish like salmon helps the body repair itself, decreasing inflammation and helping our soft tissues reheal.
Quinoa= Superfood packed with protein and carbs. It is less refined which means it’s healthier for our bodies and easier to digest, fueling you with energy.
Rapini (Broccoli Raab)= Vitamins A, C, K, Iron, Calcium, Fiber….dang it’s packed with good stuff. Typically any dark leafy green is going provide these essential nutrients just choose which greens suit your taste buds and include them in your weekly meals. Leafy Greens are great for bone health and supplies iron to your diet. Iron is important especially in distance runners because it helps transport oxygen from your lungs to the various parts of your body and then transports CO2 from those various body parts back to your lungs.
First I grabbed all my ingredients from the fridge and cupboard….mise en place (organizing and arranging ingredients) more efficient and faster!
Next up, boil water in a pot for the quinoa (this cooks up super fast too)
Then prepare a homemade steamer using a saute pan, plate and lid or if you have a steamer…steam away
Wild Alaskan Salmon Filet
Bunch of Rapini (or other leafy green)
Braggs Amino Acid/Tamari
Begin by boiling the quinoa, this should be done in 10 minutes or less. Next, prepare the salmon by rubbing it with garlic, ginger, honey, braggs/tamari and green onion, then set to steam 8-10 minutes (check for doneness, if it is still pink steam 1-2 min more)
To save dishes, space and time I threw my greens in the same saute pan as my make-shift steamer like so:
I threw in some more garlic, ginger and braggs atop the greens to give ’em an extra kick! Finally, drain the quinoa, which is done boiling by now and get ready to plate this nutritious lunch!
Layer the Rapini, then spoon on the quinoa and top with the salmon!