Category Archives: Recipes

Recipe of the Month -Salmon Fritatta

This could be a great way to start a lazy day…

 

2 tsp extra virgin olive oil
6 scallions (whites and 2″ of green), trimmed and coarsely chopped
6 egg whites
4 whole eggs
½ tsp dried tarragon or 1½ tsp fresh, minced
¼ c cold water
2 ounces thinly sliced smoked salmon, cut into ½” wide pieces
½ c chopped fresh basil, arugula, or spinach (garnish)

  1. PREHEAT oven to 350°F.
    2. HEAT heavy 8″ ovenproof sauté pan over medium heat 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.
    3. ADD scallions and sauté, stirring periodically with spatula, until soft, about 30 seconds.
    4. WHISK egg whites, eggs, tarragon, water, and salt and black pepper to taste in a medium bowl.
    5. POUR mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.
    6. TRANSFER to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.
    7. REMOVE using spatula, make sure that none of frittata is stuck to pan. Gently slide frittata onto warm serving platter. Garnish with fresh basil, if desired.

NUTRITION (per serving) 96 cal, 10 g pro, 2 g carb, 0.4 g fiber, 5.4 g fat, 1.3 g sat fat, 373 mg sodium

More from Prevention: 10 Amazing Breakfast Casseroles

 

Advertisements

Aromatic braised chicken, hidden veg and quinoa hot pot

This is the last of the great recipes posted in The Guardian, Eat Well For Less.  Click here for the full article.

One pot and you’re good to go. The braised, browned and caramelised meat intensifies and spreads the meaty flavour allowing you to sneak in plenty of protective fibre and veg. Quinoa? Because it’s not that fancy any more and with its low glycaemic index it’s better than eating refined carbs.

1172.jpg

Serves 4–6 (good to make a big batch, you’ll want the extra)

chicken 8 skinless, boneless thighs
extra-virgin olive oil
onions 2 large
leek 1 large (or add a third onion)
garlic 6 cloves
ginger a thumb-sized piece
chillies 4 red or green (seeds out for a milder version)
tomato puree 2 large tbsp
honey 1 tbsp
soy sauce 6 tbsp
star anise 1
chestnut mushrooms 2 handfuls
Chinese leaf cabbage ½ a head
quinoa 50g per person
spring onions 4, chopped

Use a heavy cast-iron dish in an oven (preheated to 160C/ gas mark 3) for the best, slow-cooked meltiness. You can also just simmer on the hob.

Roughly chop the chicken into large strips and brown over a high heat with a splash of olive oil. Don’t overcrowd the pan and if necessary brown the chicken in two batches. Stir occasionally but you are aiming to get some crispy caramelised bits on the edges and bottom of the pan to add umami intensity to the dish.

Peel, half and roughly chop the onions into large strips. Do the same with the leek and wash thoroughly to get rid of any muddy bits in the layers. Add to the pan with the browned chicken and start to soften.

Peel and roughly chop the garlic and ginger together with the chillies. Leave the seeds in if you like spice or remove if you prefer perfumed warmth. Add to the pan with the tomato puree. Cook together for another couple of minutes.

Now add the honey, soy sauce, star anise and enough cold water to barely cover (around 2 glasses usually). Bring to a simmer and scrape around the bottom of the pan to dislodge any crispy bits. Place in your preheated oven to slow cook and braise for the next 2 hours.

After 2 hours remove, stir and check the hot pot. You should have a reduced, intensely umami-flavoured sauce. You want this to be strong because it will become diluted by the water in the additional veg. Now add your washed and sliced mushrooms and Chinese cabbage. Return to the oven for another hour.

Towards the end, boil the quinoa separately until the seeds open. Drain and then add straight into the hot pot and stir together. Fish out the star anise and taste for final seasoning – add a final splash of soy sauce if you like. Garnish with finely chopped spring onion for a fresh finish.

 

Recipe of the month: Sweet Potatoes with spicy black beans

Recipe Image

Sweet Potatoes with Warm Black Bean Salad

  • Cook: 15 m
  • Ready In: 25 m
Recipe By: Susan Herr, EATING WELL, click here for full article
“For a satisfying last-minute supper, it’s hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.”

Ingredients

    • 4 medium sweet potatoes
    • 1 15-ounce can black beans, rinsed
    • 2 medium tomatoes, diced
    • 1 tablespoon extra-virgin olive oil
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • ¾ teaspoon salt
    • ¼ cup reduced-fat sour cream
    • ¼ cup chopped fresh cilantro

Directions

  • Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425°F until tender all the way to the center, about 1 hour.)
  • Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3minutes. (Alternatively, heat in a small saucepan over medium heat.)
  • When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Superfood Detox Salad

This looks delicious!

Thanks to Calmful Living for sharing… see article here

Anacardium_occidentale_-_Köhler–s_Medizinal-Pflanzen-010.jpg

This Vegan Superfood Detox Salad is a great way to reset your body and get back on track with healthier eating habits. Loaded with complete plant-based protein and healthy omega-3 fats, and topped with a zesty cashew-cilantro dressing, this recipe is perfect for an easy lunch or quick weeknight dinner.

Servings: 4

Prep time: 10 mins
Cooking time: 25 mins

Ingredients

1 cup quinoa
2 cups vegetable broth or water
1 can garbanzo beans (or 2 cups cooked garbanzo beans)
2 cups mixed berries
5 ounces arugula
2 tablespoons hemp seeds
Sea salt and black pepper, to taste

Cashew-Cilantro Dressing
⅓ cup cashews
½ cup water
3 tablespoons chopped cilantro
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
¼ teaspoon sea salt

Directions

  1. Preheat oven to 375 degrees F.
  2. Add the quinoa and vegetable broth or water to a small pot. Bring to a boil, then lower heat to a simmer and cook until the quinoa is tender and liquid is absorbed, about 20–25 minutes.
  3. While the quinoa is cooking, lay garbanzo beans flat on a sheet pan and sprinkle lightly with a pinch of salt and pepper. Roast the garbanzo beans for 15–20 minutes, until lightly browned and just crisp.
  4. While garbanzo beans are roasting, make the dressing by pouring the cashews, water, cilantro, apple cider vinegar, maple syrup and sea salt into a blender and blending until smooth. Set aside.
  5. Once quinoa and garbanzo beans are done, divide the arugula between 4 dishes and top with the quinoa, garbanzo beans and berries. Drizzle the dressing over the top and sprinkle with hemp seeds.

Recipe of the Month: Salsa braised Kale

Recipe By: EatingWell Test Kitchen, link here.
“Braising kale in salsa and topping it with cheese makes a delightful side dish for your favorite Mexican meal. Different brands of salsa have varying amounts of sodium. Sometimes prepared fresh salsa is the lowest.”
3757810.jpg

Ingredients

    • 1 tablespoon extra-virgin olive oil
    • 1 large bunch kale, tough stems removed, coarsely chopped (about 16 cups; see Notes)
    • 1 cup store-bought salsa, preferably fresh
    • ½ cup water
    • ¼ cup crumbled or shredded Cotija cheese (see Notes) or Mexican-style cheese

Directions

  • 1Heat oil in a Dutch oven over medium-high heat. Add kale and toss until bright green, about 1 minute. Stir in salsa and water. Reduce heat to maintain a simmer; cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Serve sprinkled with cheese.
  • Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.
  • Cotija cheese, also called queso añejo or queso añejado, is a salty aged Mexican cheese with a crumbly texture. Find it near other specialty cheeses or at Mexican grocery stores.

Garlic Chicken

3758019.jpg
Recipe By: EatingWell Test Kitchen, link here
“Whole garlic cloves are mild when simmered with chicken in a simple white wine-mustard sauce in this garlic chicken recipe. “

Ingredients

    • 2 heads garlic, cloves separated
    • 8 chicken drumsticks (about 2½ pounds), skin removed, trimmed
    • ½ teaspoon salt, divided
    • ¼ teaspoon freshly ground pepper
    • 3 tablespoons extra-virgin olive oil
    • ⅓ cup white wine
    • 1 cup reduced-sodium chicken broth
    • 2 teaspoons Dijon mustard
    • 2 teaspoons all-purpose flour
    • ⅓ cup chopped fresh chives or scallion greens

Directions

  • 1Lightly smash garlic cloves with the side of a large knife to loosen the skins. Peel; cut larger ones in half. Sprinkle chicken with ¼ teaspoon salt and pepper.
  • 2Heat oil in a large skillet over medium heat. Add the garlic and cook, stirring, until beginning to brown, about 2 minutes. Remove to a plate with a slotted spoon.
  • 3Add chicken to the pan and cook until browned on one side, about 4 minutes. Turn it over and return the garlic to the pan. Add wine and cook for 1 minute.
  • 4Whisk broth, mustard, flour and the remaining ¼ teaspoon salt in a small bowl. Add the mixture to the pan; bring to a boil, then reduce the heat to maintain a lively simmer. Cover and cook until the chicken is cooked through, 8 to 10 minutes. Serve sprinkled with chives (or scallion greens).

BONUS recipe! Slow cooker Beef Tacos with Rhubarb salsa

Spring has sprung!  Time to honor the underutilized veg, rhubarb.

4479124.jpg

From Eating Well, link here

Recipe By: Carolyn Casner
“The fresh salsa in this easy load-and-go taco recipe is a great way to use spring rhubarb. If you don’t have rhubarb, try subbing in fresh tomatillos or red bell pepper for an equally beautiful and delicious taco topper.”

Ingredients

    • 2 tablespoons chili powder
    • 1 tablespoon dried oregano
    • 1 tablespoon ground cumin
    • ½ teaspoon garlic powder
    • 1½ teaspoons salt, divided
    • 3 pounds beef chuck, trimmed and cut into 1-inch cubes
    • 1 tablespoon avocado oil or grapeseed oil
    • 1 large onion, halved and sliced
    • 1 cup low-sodium beef broth
    • 3 tablespoons tomato paste
    • 1 cup chopped fresh rhubarb
    • 1 teaspoon white sugar
    • ½ cup chopped yellow bell pepper
    • 1-2 jalapeños, seeded if desired, finely chopped
    • ¼ cup finely chopped red onion
    • ¼ cup chopped fresh cilantro
    • 1 tablespoon lime juice
    • 16 corn tortillas
    • Lime wedges for serving

Directions

  • Combine chili powder, oregano, cumin, garlic powder and 1¼ teaspoons salt in a small bowl. Sprinkle beef with 2 tablespoons of the mixture.
  • Heat oil in a large skillet over medium-high heat. Add the beef and cook, stirring occasionally, until browned on all sides, 5 to 6 minutes total. Place onion slices in a 5- to 6-quart slow cooker. Add the beef. Whisk broth and tomato paste into the remaining spice mixture and pour over the beef.
  • Cover and cook on High for 4 hours or Low for 8 hours. Shred the beef with 2 forks. Stir back into the liquid.
  • Meanwhile, toss rhubarb and sugar together in a medium bowl. Let sit for 10 minutes. Add bell pepper, jalapeño to taste, red onion, cilantro, lime juice and remaining ¼ teaspoon salt and stir to combine.
  • Serve the beef with tortillas, the rhubarb salsa and lime wedges.
  • Equipment: 5- to 6-quart slow cooker