Roasted Beets and Sautéed Beet Greens May 15, 2008

Beet greens are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Beet greens are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

Ingredients:

• 1 bunch baby beets with greens, rainbow beets if you can get them
• 2 tablespoons extra virgin olive oil, divided
• 2-3 cloves garlic, minced
• pinch of red pepper flakes
• 1/2 small onion, chopped
• 4-5 Cremini mushrooms, sliced or 1 small Portobello mushroom (de-gilled), cubed
• salt and pepper to taste

Tip: To peel garlic, smash the clove with the flat of your knife by pressing down with the heel of your palm. The skin will peel off in one piece.

Preparation:

1. Preheat the oven to 350 degrees.
2. Wash the beets thoroughly, leaving the skins on, and remove the greens. If you plan to skin the beets after roasting, leave a bit of the top to hold onto.
3. Rinse greens, removing any large stems, and set aside.
4. Place the beets in a small baking dish (I used a meatloaf pan), and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted. A paper towel helps to skin the beets quickly and protect your hand at the same time. Quarter the beets and return to the baking dish until ready to serve.
5. Cover, and bake for 30 to 45 minutes, or until a knife can slide easily through the largest beet.
6. When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic, onion and red pepper flakes and cook until the onion is translucent.
7. Add the mushrooms to the skillet and cook until the mushrooms are softened.
8. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender.
9. Season with salt and pepper and serve.

Margarita Shrimp Salad May 7, 2008

The flavor of this salad is reminiscent of a margarita - tequila, triple sec and lime juice. Fresh shrimp, diced avocado, red onion and crisp romaine lettuce are tossed with a creamy, spicy sour cream dressing.

Avocados are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana.

Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories - about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid, which may help to lower cholesterol. 

I took this salad to a neigborhood party, tossing the ingredients together at the last minute so the lettuce wouldn’t get soggy. If serving at home, toss the dressing with the romaine lettuce and then layer the avocado and shrimp on top.

Ingredients:

• 1 pound medium shrimp (30-40 per pound), peeled and deveined
• 1/4 cup tequila
• 2 tablespoons triple sec
• 2 tablespoons lime juice
• 1/2 teaspoon salt
• 1/4 cup thinly slivered red onion 
• Creamy Lime-Chile Dressing
• 4 cups torn romaine lettuce (approximately 1 head)
• 2 ripe Hass avocados, peeled, pitted and cut into 1/2-inch cubes
• 1 tablespoon extra-virgin olive oil
• 3-4 limes, juiced (look for heavy limes at the grocery)

Preparation:

1. A lime at room temperature gives the most juice (1 1/2-2 tablespoons). Before juicing, roll the lime on the counter, pressing down with your hand.  
2. Toss shrimp, tequila, triple sec, lime juice and salt in a medium bowl. Cover and marinate in the refrigerator for 2 hours, stirring occasionally.
3. Cut red onion into small slivers. Place in a small bowl, cover with 1 tablespoon lime juice and let stand for 10 minutes. This will bring out the transparent pinkness in the red onion and diminish their bite.
4. Meanwhile, make the Creamy Lime-Chile Dressing.
5. Toss romaine and the drained onion in a large bowl. Add the dressing and toss to coat. 
6. Toss avocados with 1 tablespoon lime juice to prevent discoloration. Add to the salad and toss.
7. Drain the shrimp and discard the marinade. Heat oil in a large skillet over medium-high heat. Add the shrimp and saute until pink and firm, 2 to 3 minutes. Add to the salad and toss. 

Creamy Lime-Chile Dressing May 7, 2008

Two of my favorite flavors, lime and chili. You can make this dressing up to 2 days in advance. Use it as a dressing for Margarita Shrimp Salad.

Ingredients:

• 6 tablespoons reduced-fat sour cream
• 3 tablespoons lime juice (approximately 2 limes, depending on juiciness)
• 2 teaspoons minced seeded jalapeno or serrano pepper
• 1 teaspoon chili powder
• 1 teaspoon sugar
• 1/4 teaspoon salt
• 1 tablespoon fresh cilantro, chopped

Preparation:

1. A lime at room temperature gives the most juice (1 1/2-2 tablespoons). Before juicing, roll the lime on the counter, pressing down with your hand.
2. Whisk all ingredients in a small bowl.

 

Vegetarian Chili April 29, 2008

If you want to add a meaty flavor and heartier texture, add 1 package (12 ounces) vegetarian burger crumbles. Save some chili for the next day!

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 2-3 carrots, chopped
• 2-3 stalks celery, chopped
• 1 (4 ounce) can chopped green chile peppers, drained
• 1 tablespoon ground cumin
• 2 teaspoons dried oregano
• 2 teaspoons dried basil
• 6-8 cremini mushrooms, quartered
• 1 small zucchini, chopped
• 1 can (28 ounces) diced tomatoes
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) garbanzo beans (aka chickpeas), drained and rinsed
• 1 can (11 ounces) kernel corn, undrained
• 1 tablespoon chili powder
• 1/2 teaspoon cayenne pepper (more or less, depending on your taste)
• Sea salt
• Freshly ground pepper

Preparation:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, red and green peppers, carrots, celery and green chili peppers. Season with cumin, oregano, and basil. Cook over medium heat, stirring often, until the onion is translucent and the vegetables are softened.
2. Add the mushrooms and zucchini. Cook and stir until softened.
3. Add tomatoes, black and garbanzo beans, and kernel corn (with liquid). Season with chili powder and cayenne pepper. Bring to a boil. Reduce heat to medium-low. Cover and simmer for 30 minutes, stirring occasionally. Season with sea salt and freshly ground pepper to your taste.
4. Top with chopped scallions, sour cream, and shredded cheese if you wish. 

 

Mixed Greens with Olive Oil and Balsamic Vinegar April 21, 2008

When making a salad, use fresh, organic mixed greens. Salad greens should be dry before you use them in a salad, otherwise they will water down your dressing. When you wash your greens, use a salad spinner or shake them out and roll them in a clean kitchen towel to dry them.

I detest store-bought croutons and even the thought of a dry hard crouton that I make myself does nothing for me. I came up with a different method of making croutons, broiling instead of baking. I don’t turn them so one side is crunchy, the other soft. Even Mikey likes them.

Ingredients:

• 4 cups organic mixed greens (arugula, chicory, dandelion greens, escarole, frisee, looseleaf lettuce, mache, radicchio, romaine, baby spinach, watercress)
• 1/2 cup grape tomato halves
• 4 scallions (green onions), chopped diagonally
• 1/2 cup fat-free Feta cheese, crumbled
• 2 tablespoons dried cherries
• 6 Cremini mushrooms or 1 large Portobello mushroom (de-gilled), cubed
• 2 slices whole grain bread, cubed (use a demi-baguette, if possible, for maximum crust)
• 1 tablespoon balsamic vinegar
• 1-1/2 tablespoons extra virgin olive oil

Preparation:

1. Clean the mushrooms with a damp cloth. Remove the stems. If using a Portobello mushroom, remove the brown gills with a spoon before cubing.
2. Place the cubed bread and the cubed mushrooms in a broiler pan. Spray the cubed bread and mushrooms with olive oil or a butter flavored cooking spray. Try Spectrum Organics. Please under the broiler for about 2 minutes. Watch your pan closely since a nice toasty brown can turn to black in a matter of moments.
3. Toss together the rest of the ingredients with the exception of the oil and vinegar.
4. When the bread cubes are a toasty brown, remove the pan from the broiler and sprinkle both bread and mushrooms on your salad. The mushrooms will have wilted slightly and lost some of their liquid. Take care not to add the mushroom liquid to your salad.
5. Add the balsamic vinegar and toss.
6. Add the extra virgin olive oil and toss.
7. Season with salt and freshly cracked pepper and serve.

Pasta with Fava Beans April 16, 2008

I know what you’re thinking, Fava beans would go well with liver and a nice chianti. Remember, it’s only a movie.

Fava beans are a good source of protein, fiber, vitamins A and C, potassium and iron. They also contain levodopa (L-dopa), a chemical the body uses to produce dopamine (the neurotransmitter associated with the brain’s reward and motivation system).

Very popular in Italy in the spring and known as avas in Mexico, fava beans are a little work, but well worth it. For the freshest fava beans try a farmers’ market or farm shop. Choose crisp-looking unwithered pods. Depending on the size of the bean, approximately 1 pound of fresh beans will yield about 1 cup of shelled beans. The beans have a buttery texture, slight bitterness and lovely, nutty flavor.

The outer shell is not edible so first shell the beans. Split the pods and remove the beans. To remove the pale inner skin, blanch the beans in boiling water for one minute and then rinse in cold water. Then pinch off a little of the skin at the base and squeeze the bright green beans out. 

Ingredients:

• 2 tablespoons extra virgin olive oil
• 2 large Portobello mushroom caps (de-gilled), cubed
• 3 garlic cloves, minced
• 1 medium onion, chopped
• 1 tablespoon finely chopped fresh oregano
• 1/2 cup sundried tomatoes in olive oil, drained and chopped
• 1 cup chicken stock or canned low-salt chicken broth
• salt and freshly ground pepper
• 2 cups cooked, peeled fava beans
• 9 ounce package fresh fettuccine
• 4 oz. piece Parmesan cheese

Preparation:

1. Clean the mushrooms with a damp cloth. Remove the stems. Remove the brown gills with a spoon, otherwise, they will turn your sauce a lovely brown.
2. Heat the olive oil in a medium saucepan over medium-high heat until hot. Add garlic and onion to the pan. Saute until lightly brown.
3. Add the cubed Portobello mushrooms and saute until lightly browned. 
4. Stir in the fava beans, sundried tomatoes and the oregano. Add the stock. Season with salt and pepper. Simmer to blend the flavors, about 3 minutes.
5. Meanwhile, bring a large pot of water to a boil. Add salt and olive oil to the water. Once boiling, add the pasta and cook until al dente, about 8 minutes for dry pasta, 4 minutes for fresh. A minute or two before your pasta is supposed to be ready, remove a piece of pasta from the water and bite through the pasta to see if it’s done. Drain.
6. Serve immediately and grate the cheese over the top at the table.

Makes 4 servings

‘Sausage,’ Collard Greens, and Penne April 11, 2008

Collard Greens are one of the non-head forming members of the Brassica family along with broccoli, cauliflower, brussel sprouts and kale. They are various loose-leafed cultivars of the cabbage plant. Collard leaves are rich in calcium (226 mg per cup, cooked), vitamins B1, B2, B9, and C (which may be leached by cooking, however), as well as beta-carotene (pro-vitamin A).

Look for collard greens that have firm, unwilted leaves that are vividly deep green in color with no signs of yellowing or browning. Leaves that are smaller in size will be more tender and have a milder flavor.

Ingredients:

• 4 Italian-style Tofurky sausages, sliced. If using real turkey sausage, remove the casings and chop it into pieces as it cooks.
• 6 large mushrooms, sliced. I prefer cremini mushroom but white mushrooms work just as well.
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 small bunch young collard greens, stems removed and chopped
• 1/2 minced fresh parsley
• 1/2 teaspoon minced fresh basil
• 1/4 teaspoon marjoram
• 1/2 teaspoon oregano
• Salt and pepper, to taste
• 1 14-oz. can Italian-style chunky tomatoes, undrained
• 1/2 pound penne pasta, cooked and drained
• Grated parmesan cheese to garnish
• 2 teaspoon extra-virgin olive oil

Preparation:

1. Brown the “sausage” slices in a large deep pot until browned on each side. Remove from the pan and drain any fat.
2. Add the oil to the same pot and heat over medium heat. Add the onion and garlic and sauté until the onion is deep golden, about 5 min.
3. Add the mushrooms. Cook until the mushroom are browned, about 5 min.
4. Return the “sausage” slices to the pan and add the collards, parsley, basil, marjoram, oregano, salt and pepper, and the tomatoes and juice.
5. Cook, stirring as needed, for approximately 10 minutes.
6. Add the pasta and toss well.
7. Garnish with parmesan cheese before serving.

Makes 4 servings

Braised Kale with ‘Sausage’ and Potatoes April 11, 2008

Kale is one of the non-head forming members of the Brassica family along with broccoli, cauliflower, brussel sprouts and collards. Kale is considered to be closer to wild cabbage than most domesticated forms.

Kale is very high in beta carotene, vitamin K, vitamin A, vitamin C, lutein and zeaxanthin and reasonably rich in calcium.

This recipe is especially good with tender Red Russian kale.

Ingredients:

• 2 tablespoons extra virgin olive oil
• 4 Italian-style Tofurky sausages, sliced. If using real turkey sausage, remove the casings and chop it into pieces as it cooks.
• 1 medium onion, chopped
• 4 Red or Yukon Gold potatoes, chopped
• Pinch dried red chile flakes
• 1 pound kale, stemmed, leaves roughly torn
• 1 cup homemade or low-sodium canned vegetable or mushroom broth
• 3 cloves garlic, minced
• Freshly ground black pepper to taste

Preparation:

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion, garlic and red chile flakes; sauté until the onion is deep golden, about 5 min. Add the potatoes and the sausage meat. Cook until the sausage meat has browned, about 5 minutes. Add the kale; toss with tongs to mix the leaves into the pot. Add 1 cup broth and bring to a boil. Cover, reduce the heat to medium low, and simmer until the leaves are tender, about 10 min. (thicker-leaved varieties may need longer, check the pan, adding water or broth if necessary).

Raise the heat to high, and boil uncovered until the pan is dry. Season with ground pepper and serve.

Makes 4 servings

Mediterranean Pasta with Cauliflower February 6, 2008

Cauliflower is at its best from December through March when it is in season and most plentiful in your local markets. Cauliflower is a member of the cruciferous family of vegetables like broccoli, cabbage and kale. It has a compact head (called a “curd”), usually about six inches in diameter that is composed of undeveloped flower buds.

Ingredients:

• 1 pound pasta - rigatoni, shells, or spaghetti
• 1 medium head cauliflower, trimmed and cut into florets
• 1 tablespoon extra virgin olive oil
• 3-4 cloves garlic, minced
• 1 medium red bell pepper, chopped
• 1/4 teaspoon red pepper flakes
• 1 can crushed or diced tomatoes, 14.5 oz.
• 1/4 cup kalamata olives, pitted and slivered
• 1 small jar artichoke hearts, marinated 
• 2 teaspoon fresh oregano, chopped
• 4 cups fresh spinach
• 3/4 cup crumbled feta cheese
• freshly cracked black pepper

Preparation:

1. Cook pasta as directed. 3 minutes before pasta is done, add cauliflower florets to water. Continue boiling for remaining 3 minutes. Drain pasta and cauliflower. If you prefer, you can blanch the cauliflower in a separate pot of boiling water for 3 minutes.
2. Meanwhile, heat olive oil. Add garlic and peppers; sauté until tender.
3. Add red pepper flakes, tomatoes, olives, artichokes (in juice) and oregano. Cook for another 4 minutes.
4. Stir in spinach and cook until wilted.
5. Toss sauce with pasta and cauliflower. Add feta and stir. Season with cracked pepper.

Makes 4-6 servings

Thai-style Tofu Stir Fry January 30, 2008

I make a variation of this recipe on a regular basis. Ingredients vary depending on freshness and availability of vegetables.

Ingredients:

• 2 tablespoon sugar
• 2 tablespoon tamarind water (substitute 4 tbsp lemon juice)
• 1 tablespoon lime juice
• 2 tablespoon light soy sauce
• 1 tablespoon sunflower oil (substitute peanut oil or extra virgin olive oil)
• 1 teaspoon hot chili sesame oil (substitute regular sesame oil)
• 1 medium onion, chopped
• 4 cloves garlic, diced
• 2-3 Serrano or Thai chile peppers (substitute 1 Jalapeno), minced
• 1/2 teaspoon dry red pepper flakes
• 6-8 cremini mushrooms (substitute white mushrooms), sliced.
• 1 green pepper (substitute red, yellow or orange for more color)
• 1-2 baby bok choy, chopped (substitute celery)
• 1/2 cup pea pods or snap peas, chopped
• 1 package chopped baked tofu (Hickory or Savory flavor)
• 1/4 cup chopped dry roasted peanuts (substitute cashews)

Preparation:

1. Mix the sugar, tamarind water, lime juice, and light soy sauce.
2. Heat both the oils together in a wok or large, heavy skillet over high heat. Add the onion, diced garlic, diced chilis and red pepper flakes. Cook until onions are translucent and slightly browned.
3. Add the mushrooms. Cook 2-3 minutes until mushrooms are softened.
4. Add the baby bok choy, pea pods or snap peas, and tofu. Stir for another minute. Vegetables should be tender but still crisp.
5. Add the sauce from step #1. Bring to a boil and stir for 1-2 minutes until thickened.
6. Serve immediately, garnished with the peanuts.

Makes 4 servings