Wednesday, August 14, 2013
Quinoa Caprese Salad
Serves 4 as a side dish
1 cup quinoa, rinsed
2 cups chicken or vegetable stock
1/2 cup cherry tomatoes, sliced in half
1 tbsp olive oil
1-2 cloves garlic, finely diced
handful of fresh basil, cut into ribbons
2 oz fresh mozzarella cheese, cut into small pieces
1. Add quinoa and broth to the bowl of a rice cooker and cook on the "white rice" setting. Alternately, add quinoa and broth to a medium pot. Cover, bring to a boil and then decrease heat to low and allow to simmer for about 15 minutes or until broth is absorbed.
2. Once quinoa is cooked, add cherry tomatoes and cover to allow tomatoes to cook and become soft.
3. Drizzle quinoa with olive oil and add garlic, basil and mozzarella. Toss to combine. Season with salt and pepper to taste. Can be served warm or cold.
Tuesday, May 14, 2013
I served our burgers on thin buns but English muffins would also work great for these. Along side we had crispy kale chips. We are ready for summer! Enjoy!
2 5oz cans white tuna, caned in water, drained
1 tbsp capers, chopped
handful of fresh, flat leaf parsley, chopped
1 shallot, diced
1/2 cup breadcrumbs or panko
1/4 cup mayonnaise (I used Lemonaise)
dash of soy sauce (1-2 tsp)
2 tsp Old Bay seasoning
4 oz cheddar or other mild cheese, sliced
4 tomato slices
4 buns, thin-buns, English muffins, toasted
1. Combine tuna, capers, parsley, shallot, breadcrumbs, mayonnaise, soy sauce and old bay seasoning. Break up any large pieces of tuna and combine until mixture begins to hold together.
2. Meanwhile, heat a large pan over medium heat. Coat the bottom of the pan with cooking oil (I used grapeseed)
3. Form tuna mixture into 4 burgers and cook until heated through, 2-3 minutes per side
4. Top burgers with cheese and allow to melt.
5. Spread more mayonnaise on bun (if desired). Top with lettuce, tomato and burger
Saturday, March 9, 2013
Brussels Sprouts and Mushroom Saute with Quinoa
Serves 2 (the picture above was amounts for 1 serving)
3/4 cup quinoa, rinsed
1 tbsp oil (I use grapeseed)
1 1/2 cups chicken broth/stock
~1 pound Brussels sprouts, cut into strips as above (~ 4 cups)
1 1/2 cups mushrooms, roughly chopped
2 slices bacon, diced (optional)
1 garlic clove, minced
1/4 cup cashews, toasted
splash of white wine (optional or chicken stock)
1. In a pot heat oil and add quinoa and cook until lightly toasted. (This adds more depth of flavor to the quinoa). Once toasted, add the chicken broth and bring to a boil. Lower heat and simmer for about 15 minutes or until liquid is absorbed.
2. In a large skillet, cook bacon until crisp and then remove pieces to a paper towel. Leave enough fat in the pan to cover the bottom. If not using bacon, heat 1 tbsp oil or enough to coat the bottom of the pan.
3. Add Brussels sprouts and mushrooms and saute for 2-3 minutes. Add garlic and cook for another 1-2 minutes or until greens are slightly wilted and mushrooms are cooked. Add splash of wine and/ or chicken broth and cook until liquid is gone, 1-2 more minutes. Season with salt and pepper.
4. Fill bottom of a bowl with cooked quinoa, top with Brussels sprout mixture, garnish with bacon (if using) and cashews.
Nutrition Analysis: Per serving-Calories 390, Total Fat 12g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 10mg, Total Carbohydrate 51g, Dietary Fiber 13g, Sugar 7g, Protein 17g
Vitamin A 20%, Vitamin C 330%, Calcium 8%, Iron 20%
Monday, February 18, 2013
Strawberry Breakfast Smoothie
1 cup raw spinach or kale
1/2 cup strawberry kefir (or yogurt)
1/2 cup plain almond milk (or any other type of milk)
1/2 scoop vanilla whey protein powder*
3/4 cup frozen strawberries(or any type of frozen fruit)
1 tbsp ground flaxseed
1. In a blender, combine spinach, kefier and almond milk. Blend until spinach is combined with the liquids. Add protein powder, flax and frozen fruit. Blend until smooth.
Total Calories-260, Total fat- 7g, Saturated Fat- 3.5g, Cholesterol- 50mg, Sodium-230mg, Total Carbohydrate- 32g, Dietary Fiber- 6g, Sugar- 19g, Protein 19g
Vitamin A 60%, Vitamin C 110%, Calcium 25%, Iron 8%
Almond Butter Banana Smoothie
1 cup raw spinach or kale
1 cup plain almond milk (or any type of milk)
1/2 scoop vanilla whey protein powder*
1/2 large banana, frozen
1 tbsp ground chia seed (or flaxseed)
1 tbsp almond butter (or peanut)
1 tsp raw honey
1. In a blender combine spinach and milk. Add protein powder, banana, nut butter, chia, and honey. Blend until smooth and combined. Add ice cubes and blend if a thicker consistency is desired.
Total Calories- 330, Total fat-14g, Saturated fat- 1.5g, Cholesterol-15mg, Sodium- 270mg, Total Carbohydrate- 40g, Dietary Fiber- 7g, Sugar, 23g, Protein 17g
Vitamin A-60%, Vitamin C- 40%, Calcium 15%, Iron 8%
*A full scoop of protein powder could be used for extra protein if desired.
Sunday, February 3, 2013
seating snafu that affected hundreds of fans) it was a very memorable day. It is an extraordinary feeling being at the Super Bowl when your team wins. A mixture of happiness and relief, definitely unlike attending any regular season game. I will always remember turning around to see my dad and brother's faces after the Packers won- pure joy!
Dill Pickle Dip
1 block regular or light cream cheese, softened
6+ medium dill pickles, grated
1+ tbsp pickle juice from jar
1 1/2 tsp Worcestershire
1 tsp garlic powder
Combine all ingredients in a bowl and mix with a fork. Taste with a potato chip and add more pickles, pickle juice, garlic and Worcestershire as desired (I ended up adding 2 more pickles, a little more juice, 1/2 tsp Worcestershire and another sprinkle of garlic powder). Refrigerate for at least 30 minutes and up to 24 hours. Serve with potato chips and veggies.
Wednesday, January 16, 2013
I know this doesn't look like much, but trust me, it is delicious. There is rice on the bottom, creamy lentils, spinach and a unique spice combination that makes the flavor unique and very satisfying. This has been a perfect winter lunch this week.
I only made a couple of changes to this recipe from class. It is easy to make and just requires a couple of Indian spices. It is nutritious and perfect for these cold January days.
Moong Dal with Spinach*
Makes 4-6 cups
Adapted from Chef Gayle
1/2 tsp oil (I used grapeseed oil)
1 medium piece of cassia leaf
1 cup moong dal
2 1/2 cups water
1/4 tsp tumeric
1 tsp kosher salt
1 cup coconut milk
1 tbsp oil (canola, vegetable, grapeseed-something light, not olive oil) or ghee
2 tsp panch puran
1/2 tsp cayenne powder
2 cups fresh spinach
fresh lime, cut into wedges
cooked brown rice or naan to serve with the dal
1. Heat a large pot over medium heat. Add the 1/2 tsp oil and when headed, add cassia leaf and moong dal. Sautee lightly for about 3 minutes
2. Add water, tumeric and salt to the dal. Cover and bring to a boil. Then reduce to a simmer and allow to cook until dal is soft (~35 minutes). Stir occasionally and add more water if needed.
3. Once the dal is cooked, stir in the coconut milk and allow to simmer for several minutes.
4. Heat a small skillet over medium heat. When heated, add 1 tbsp oil. Once the oil is heated and shimmering, add the panch purah and temper until the mustard seeds pop- be very careful not to allow this to go to far and burn or the flavor will be bitter. This step only should take 60 seconds or so. Remove from heat and add cayenne.
5. Add the panch purah mixture to the dal and stir to combine.
6. Remove the cassia leaf and add the spinach. Cook for several minutes until the spinach is wilted.
7. Serve over cooked brown rice or naan and a wedge of lime.
*This dish can be made in advance and probably tastes better since the flavors are able to develop