100th Post – Cauliflower “Mac” and Cheese

by joycevandenbergporterAugust 20, 2014

Wow, this is my 100th post! I’ve certainly learned a lot since publishing my first recipe, Green Curry Tofu, on November 25, 2013. I had never even been on a blog before starting Goodmotherdiet, so it has been quite a learning curve. I got a domaine name on WordPress and suddenly, I was a blogger! Every new techie thing I have learned, has been a major victory, like successfully uploading photos and then figuring out how to make them larger than a thumbnail; or adding links that work and making my recipes printable. I’m even writing code! What? Six months ago I didn’t even know what that was! My thought processes and food choices have also evolved. It’s been over a year since I’ve eaten meat, other than the occasional free range chicken, and I feel good about the evolution, but I promised myself not to make any permanent changes, or edits to my About Page, until GMD turns one in November. There will definitely be some edits since I now have a different and stronger perspective than when I started. It’s interesting how just a simple change in diet can also change your way of thinking. Anyway, thanks for joining me on this journey. I hope you’re enjoying the ride… You can follow me via email by clicking the Follow Me button or you can Like the Goodmotherdiet Facebook Page, both top left of the screen.

Deciding what to feature for my 100th post which happens to fall on a Wheatless Wednesday, was a challenge until I came across a recipe for Cauliflower ‘Mac’ and Cheese on Tabitha’s Gluten Free Dishes, which is a great blog that I follow. What is more iconic or American than Macaroni and Cheese? Nothing is quite so comforting as a big bowl of yummy, creamy cheesiness! How about a Mac and Cheese that has no actual pasta but still satisfies that craving? Many versions of Cauliflower Mac and Cheese are available including those by Dr Oz and Rachel Ray. Most recipes include heavy cream and cream cheese. I have opted to make a ‘skinny’ version using non-fat milk and yogurt instead of heavy cream. Cauliflower is a good stand in for pasta and many other things as it is extremely versatile and good at absorbing flavors while adding a variety of good nutrients and fiber but little fat and no cholesterol. I have already posted recipes for Cauliflower Crust Pizza and Cauliflower Buffalo ‘Wings’ and Cauliflower Puree instead of mashed potatoes, all with great success. So here goes…

TIP: You can use any kind of cheese that you like but a sharp cheddar gives you more bang for your buck than mild, in that it’s stronger flavor allows you to use less cheese (hense fewer calories and fat). Another way to cut fat and calories is to use 2 cups non-fat milk and increase the butter and flour to 3 Tablespoons each, or 1 1/2 cups low or non fat milk and 1/2 cup full fat milk or cream. If you like extra creamy, you can use all heavy cream and even add 2 tablespoons of cream cheese. To make this vegan, use coconut oil, almond milk and vegan cheese. I used 1 1/2 cups non-fat milk and 1/2 cup non-fat yogurt with good results. Several recipes I looked at called for adding cayenne pepper, onion powder, sautéed onions or fresh scallions before cooking, so think about those as options.

Cauliflower Mac and Cheese

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

1 head cauliflower
2 cups mild or sharp cheddar (gruyere, Swiss or your favorite melty cheese)
1/4 cup shredded parmesan (optional)
2 Tbsn butter
2 Tbsn flour (rice, oat or quinoa flour work well in lieu of wheat flour)
1 1/2 cups non or low fat milk (see Tip above for other options)
1/2 cup yogurt
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper

Pre-heat the oven to 375F
Spray a baking dish with cooking spray and set aside.

Cut core out of cauliflower and break or cut into small florets.

Bring a pot of water to a boil and par boil the cauliflower florets for 5 minutes. Rinse in cold water, drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.

Melt butter in a medium skillet over medium heat. Stir in flour and cook for 1 minute.

Pour milk in slowly, whisking to combine. Add yogurt one tablespoon at a time, if using, and whisk into a creamy sauce.

Stir in salt, pepper and 1 1/2 cups cheese. Stir over medium-low heat for 5 minutes.

Pour the cheese sauce over the top and stir to combine.

Top with remaining cheese, plus parmesan, if using.

Cook for 15 minutes or so until the cheese turns golden and begins to bubble. Broil last few minutes to brown the top, if desired.

Sprinkle with red pepper flakes for an added kick, if desired.

100 Photo Credit: Sonandoconparis.blogspot.com

Meatless Monday – Pasta Primavera with Summer Squash, Peas and Arugula

by joycevandenbergporterAugust 18, 2014

Primavera means Spring in Italian and the popular Pasta Primavera traditionally is pasta, usually spaghetti but other pasta shapes can be used, tossed with a variety of spring vegetables like asparagus, tomatoes and fresh herbs. In spite of it’s name, it doesn’t mean you can only make this for dinner in the spring. Pasta Primavera is a very versatile dish which allows for a wide range of vegetables to be used when they are at their best and their cheapest. Throughout the year, the dish will change depending on whatever is in season. I typically sauté whatever fresh vegetables looked the best at the market with garlic and olive oil, then braise in a bit of vegetable broth to make a nice sauce. If my husband isn’t around, sometimes I will swirl in a spoonful of plain yogurt to add creaminess, then top with parmesan. Yum!

Today’s pasta has the gorgeous baby squash and zucchini that I couldn’t resist at the market due to their pure cuteness, as well as peas. I didn’t see any good fresh peas so I used frozen, which are a good option. They are frozen right after picking so sometimes they are actually fresher than ‘fresh’ peas that have been sitting around for a while. If you are using fresh peas in a pod, choose pods that are smaller. The large pods are often filled with over mature peas that are tough and woody and only good in soups and stews. The smaller pods usually have younger, sweeter peas. I also added fresh basil and mint plus cherry tomatoes and lemon zest from my garden.

To make this a healthier dish, use a whole grain pasta. It’s easy to find good pasta made from whole grains like rice, quinoa or amaranth, all of which provide more protein, vitamins, minerals and fiber than pasta made from white flour. Don’t be fooled by packaging on regular pasta that says ‘fortified with iron or other nutrients’. That just means that nutrients like B vitamins were removed during the refining process, and some of them are added back in. Whole grain pasta has come a long way from when it used to be soft and gluey, so give it a try if you haven’t. Livestrong suggests going half regular and half whole grain pasta if you’re having trouble making the switch to whole grain.

Pasta Primavera with Summer Squash, Peas and Arugula

Servings: 6
Time: 30 minutes
Difficulty: easy
Print

3/4 lb dried penne pasta
1 1/2 cup fresh or frozen peas, shelled
1 small zucchini, thinly sliced
1 small summer squash, thinly sliced
1 cup cherry tomatoes
1 red chili pepper(or dash of red pepper flakes – optional)
1/2 cup fresh basil, cut into ribbons
1/4 cup fresh mint, cut into ribbons
1-2 cups arugula or spinach
2 large shallots, minced
2 cloves garlic, minced
1 Tbsn lemon zest
3 Tbsn butter, olive or coconut oil
1 1/2 cups vegetable broth

Saute the shallots, chilis and garlic in butter or oil until soft, several minutes. Add vegetable broth and let reduce.
Bring a pot of salted water to a boil and cook the pasta according to directions. Drain and reserve 1 cup pasta water.

Add zucchini and summer squash to the shallot mixture and cook 2 to 3 minutes. Then add peas.

Add cooked pasta to vegetable mixture and stir to reheat. Add a bit of pasta water if needed.

Add cherry tomatoes, arugula, basil, mint and lemon zest and let wilt. Add salt if necessary. Depending on the saltiness of your vegetable broth, it may not be needed.

Top with fresh parmesan, if desired.

Vanilla – Brandy Pear Galette

by joycevandenbergporterAugust 15, 2014

After spending a month or so in Maine, I returned home to an overgrown vegetable garden, loads of tomatoes and a fruit tree heavily laden with Asian Pears. In fact, the branches were so heavy that some of them were almost on the ground. ~~Someone~~ I didn’t do a very good job thinning the baby fruit in the spring. I know it’s better for the tree and the quality of the fruit but I have a hard time doing this task, deciding who stays and who goes. I apologize to the few that I can stand to remove. I know, silly me! Quite a few ripe pears had fallen to the ground, so I gathered those first to see what was salvageable. Some of them had to be thrown out (or given to the chickens next door) but many of them were still good even though they had a few bad spots. Last year I made Asian Pear Butter with the less fortunate pears but I haven’t dragged my canning equipment out yet, so I decided to make a Pear Galette that I love. It’s based on a recipe for Canned Pears in Vanilla Syrup (Stay tuned – that recipe coming soon!) which is absolutely delicious and I created a pie last year using some of those flavors. I used Asian pears but any kind of pear (or apple) will work. Now the house smells lovely and we have a gorgeous dessert for later!

Vanilla Brandy Pear Galette

Servings: 6
Time: 90 minutes
Difficulty: easy
Print

1 (9 inch) unbaked pie crust (How to make a Homemade Pie Crust)
2-5 pears (any kind)
2/3 cup white sugar
1/4 cup butter, melted
1 Tbsn flour
1 Tbsn vanilla extract
2 Tbsn brandy
2 Tbsn slivered almonds (optional)

Preheat the oven to 350 degrees F (175 degrees C).

Press the pie pastry into the bottom and up the sides of a 9 inch pie plate. Let the edges fall over the side for now.

Half the pears and core them using a melon baller. Peel and place the pear halves in a bowl of cold water with a lemon squeezed in to prevent browning.

Dry the pear halves and slice them into the pie crust. You can arrange them in concentric circles starting at the outside and working your way into the center (with the small ends toward the center). Or you can throw them in free form. It will taste the same.

Start outside and make your way to the center, until the slices are all gone. Slide any mis-shaped slices toward the outside where they will be covered by the crust.

In a medium bowl, mix the butter and sugar together until smooth. Stir in flour, vanilla and brandy. If you want a more custard-like dessert, double the flour and add two eggs that have been beaten until fluffy

Pour mixture over the top of the pears, coating them evenly.

Fold the extra pastry over the pears to form a crust.

Continue folding until the circle has been completed

Brush the pastry with beaten egg to prevent over browning

Bake for 1 hour in the preheated oven, until pears are soft and bubbling. Softer pears like Barlette should be done. Firmer pears like Asian or D’Anjou may need another 10 minutes or so.

If you are topping your tart with almonds, toast them in a dry pan over medium high heat for a few minutes until golden brown.

Let cool slightly and sprinkle on top of the tart.

Wheatless Wednesday – Egg in a Basket

by joycevandenbergporterAugust 13, 2014

Can you think of a happier breakfast than eggs Sunnyside Up? Think sunshine and smiley faces. How about stretching the cuteness factor by cooking them inside colorful bell pepper rings?

I found this new twist on the traditional Egg in a Hole (also called Egg in a Basket, Toad in a Hole, Turtle in a Shell, One Eyed Jack or Pirate’s Eye) on Natashas Kitchen. In the traditional dish you cut out a circle from a slice of bread, fry it in some melted butter and cook the egg inside the hole. In this new and improved version (which is originally a Martha Stewart brainchild), you use slices of bell pepper instead of bread to contain the egg while it cooks which adds a shock of color as well as flavor. Its also a good way to get people to eat their veggies in the morning. As an alternative, this can also be done with scrambled eggs. Just whisk the eggs with salt and pepper, and divide the mixture between each pepper slice. Eat plain if you’re a purist or top with cheese, avocado and fresh tomato for a more filling breakfast. Serve with fruit and you’ve got a delicious and nutritious start to the day and it takes only about five minutes to prepare.

Eggs got a bad rap for a while and we were advised for years to avoid eggs or limit our consumption of them due to their high cholesterol content. It is now recognized that, for most people, cholesterol in food we eat doesn’t increase cholesterol in our bodies. The real culprit is refined foods like white flour and sugar or polyunsaturated oils that cause inflammation in our bodies, resulting in heart disease and other health issues. In reality eggs are loaded with protein, vitamins and minerals, most of which are in the yolk. For a good article on why the egg is considered the perfect food read The Truth About Food. All eggs are not considered equal, however. 95 to 98% of eggs come from factory farms where conditions are inhumane and create food safety problems (for starters.) The List of Reasons to Boycott Factory Farms is almost endless, the least of which is from a nutritional standpoint. Factory Farmed eggs are less expensive but you get what you pay for. Eggs from factory farms are nutritionally inferior to eggs from hens raised on pasture. According to Mother Earth News, real free-range eggs contain:

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene
• 50 percent more folic acid
• 70 percent more vitamin B12

TIP: I buy organic, free-range or pasture-raised, Certified Humanely Raised eggs (from an actual farm not a factory). If I’m lucky, I get eggs raised in the backyard next door in exchange for the extra produce from my garden. I also buy organic produce whenever possible. I think it’s worth the added expense and I like to support the farmers that do it the ‘right’ way. Sometimes its hard to know if your produce is organic or not, if it’s not labeled. I learned a handy tip from Dr. Oz (yes, on TV). In supermarkets check the sticker with the barcode. If the barcode starts with a 9 it’s organic. For example, the green pepper I just bought has a barcode of #94065, which makes it organic. A conventional green pepper would be labeled #4065. Check it out next time you go shopping!

Egg in a Basket

Servings: 4
Time: 5 minutes
Difficulty: easy
Print

1 bell pepper (any color)
1/2 avocado
1 medium sized tomato
4 large eggs
Salt
Pepper
¼ cup grated cheese (any combination of parmesan, mozzarella, reggiano, fontina, etc.)
1 Tbsn any fresh herbs, minced (parsley, cilantro, basil, etc)
1 Tbsp olive, coconut oil or butter

Cut pepper into 1/2″ rings and remove the seeds and centers.

For more color use a variety of bell peppers.

Cut avocado in half vertically, remove pit and slice into rings. Slice tomatoes horizontally into rings.

In a large, non-stick skillet, heat oil over medium/high heat. Place sliced peppers into the pan and let them saute for a minute.

Turn the peppers over and crack one egg into the center of each bell pepper slice. Pour the egg in slowly; it prevents the egg from leaking and forms a nice seal. If some egg leaks out just use a spatula to push it back under. It might help to press firmly down on the pepper slices while you pour in the egg. Cook 2 to 3 minutes or until the whites are set and the yolk is runny. Top with cheese, if desired, and serve.

For overeasy, turn over and top with cheese, if desired, salt and pepper. Cook another minute, two for over hard.

Cover to melt cheese, if desired.

Top with avocado and tomato, if desired. Sprinkle with salt and pepper and/or fresh herbs.

Meatless Monday – Chili Lime Grilled Tofu with Avocado &Mango Salsa

by joycevandenbergporterAugust 11, 2014

Chili Lime Grilled Tofu is my favorite tofu recipe so far. It’s taken a few tries but I have finally nailed it. I made this last week and thought it needed something, so this time I topped it with an Avocado Mango salsa with red onions, lime and jalapenos which is a great combination of sweet, savory and spicy. I also let the tofu marinate overnight which allows the flavors of the marinade to be fully absorbed before cooking. I just served this dinner to my new future daughter in law (I love saying that) and one of my sons, who I thought wouldn’t even try tofu. Much to my surprise the tofu was a big hit. I’m just happy there is a bit left for lunch tomorrow…

The Avocado Mango Salsa is a delight of flavors and would also be great on top of grilled or roasted fish or chicken. I know you’ve heard that Avocados are nutrient dense and a healthy fat but did you know that they also act as a ‘nutrient booster’ by helping the body absorb the nutrients from foods eaten along with it? Furthermore, Mango is so nutritionally rich it is considered the “King of Fruit”. Lastly, Jalapeno Peppers add more than just spice. They are high in nutrients that may help you boost weight loss efforts, improve immunity, promote heart health and fight free radicals from environmental and dietary pollutants. This recipe calls for one jalapeno pepper without the seeds. If you like spicy, add another jalapeno or include the seeds, but beware, the seeds are really hot. If you don’t like spicy, don’t use the jalapeno. So feel free to load up on this salsa. It might be the best thing you’ve done for your body today!

TIP: I served this tofu with brown basmati rice which I cooked in vegetable broth. A great way to add more flavor to rice is to add 1/2 to 1 teaspoon ginger paste or a one inch piece of peeled ginger root to the broth while cooking. Just remove the root before serving.

For other tofu recipes, check out:

Crispy Glazed Tofu and Bok Choy

Green Curry Tofu

Chili Lime Grilled Tofu with Avocado Mango Salsa

Servings: 4
Time: 45 minutes plus chilling time
Difficulty: easy
Print

TOFU:
1 (14 ounce) package extra firm tofu
1/4 cup lime juice
1 tablespoon olive oil
5 tablespoons chopped fresh cilantro
2 cloves garlic, minced
2 teaspoons chili powder
1/4 teaspoon cayenne pepper
salt and black pepper to taste

SALSA:
1 avocado, diced
1/2 cup mango, diced
1/4 cup red onion, minced
1 jalapeno, seeded and minced (optional)
1 Tbsn lime juice (or more to taste)
1 Tbsn cilantro, chopped
1-2 Tbsn olive or avocado oil
1/2 tsp salt (optional)

Slice the tofu in 1/2 inch slices and place on double papertowels. You can leave them rectangular or cut into triangle shapes.

Cover with papertowels and put a heavy pan on top to help press out excess water. Should take 20 to 30 minutes. Don’t skip this step or the tofu won’t absorb the marinade.

Combine all other ingredients and marinate tofu in the refrigerator several hours or overnight.

To make the salsa, slice the mango about a third of the way (avoiding the rather large pit inside).

Using a sharp knife, cut rows horizontally through the flesh but not all the way through the skin.

Turn mango and cut crosswise

Flip the mango slice inside out and slice off chunks. Place in a bowl.

Cut avocado in half, pit and dice. Place into bowl with mango.

Using gloves or a papertowel to protect your hands from the pepper oils, seed and mince the jalapeno. Add to mango mixture.

Chop red onion and add to bowl.

Add chopped cilantro, lime juice and salt. Gently combine and set aside.

Brush or spray oil on the grill and let it preheat. Grill tofu several minutes until you see nice grill marks. Turn and grill the other side. Remove to a serving platter or individual plates.

Top with salsa mixture.

Serve with rice or some other grain for a well rounded meal.

Lobster Risotto

by joycevandenbergporterAugust 8, 2014

What happens when Maine meets Italiano meets Mexico? Lobster Risotto, of course! My new friend, Claudia, an Italian who lives in Mexico, was recently visiting my Maine neighbor, Lydia. We were sitting at the lake one afternoon, enjoying the sunshine and the view, when the conversation turned to food, as it often does (occupational hazard). Summers in Maine often involve Lobster Bakes and the inevitable leftover lobsters which the next day become lobster rolls, lobster salad or lobster fra diavlo. Claudia makes a wonderful lobster risotto whenever she is in Maine visiting Lydia and graciously offered to share her recipe as a Guest Chef on Goodmotherdiet.

Lobster Risotto is a great way to use extra lobster but it is delicious enough on it’s own to buy lobster just to make this dish. It’s also a good way to get two lobsters to feed 4 or 5 people. Claudia likes to make a homemade lobster broth by simmering the lobster shells with fresh herbs for 20 minutes to an hour which infuses the broth with lobster flavor and gives it a richness that really makes the dish. She also recommends using Albariño white wine but sauvignon blanc or pinot grigio are good substitutes. Risotto is usually made with Arborio rice which is an Italian short-grain rice, named after the town of Arborio, in Italy, where it is grown. When cooked, the rounded grains are firm, creamy, and chewy, due to its higher starch content; but blends well with other flavors. Carnaroli rice, grown in Northern Italy, is a medium grained high starch rice which is also great for risotto. (Long grain rice doesn’t work quite as well.) The resulting dish is very flavorful with a rich and creamy consistency. For such a simple dish, Lobster Risotto is quite elegant. Thank you Claudia!

Lobster Risotto

Servings: 4
Time: 60- 90 minutes
Difficulty: easy
Print

1 cup Arborio rice
1 glass Albariño white wine (or sauvignon blanc or pinot grigio)

2 1 pound and half soft shell Maine lobsters, cooked

8 cups home made lobster broth (directions below)

pinch of Salt

1/2 cup Butter

1/4 cup Parsley, minced

1/4 cup Basil, minced

pinch of Saffron

1 zucchini, diced

3 tablespoons of extra virgin Olive oil

1 medium red onion, diced

Remove the lobster meat from their shells and set aside. VIDEO-How to remove lobster from the shell

Place the shells, a few sprigs of parsley and basil in a stockpot, cover with water and simmer for at least an hour. Remove shells, strain and keep broth hot.

Saute the onion and zucchini in butter until soft.

Add rice and sauté for several minutes.

Add wine and saffron and let simmer for about five minutes.

Add stock to the rice one cup at a time and reduce, stirring often until the liquid is absorbed.

Repeat until the stock is gone and the risotto is soft and creamy but slightly al dente. Salt to taste.

Heat the lobster meat in a couple of tablespoons of butter in a small pan.

Arrange the lobster meat on the risotto, sprinkle with parsley and serve hot.

Wheatless Wednesday – Grilled Corn on the Cob with Herb Butter

by joycevandenbergporterAugust 6, 2014

Nothing says summer like fresh sweet corn. Add herbs, spices and butter, then grill corn right in it’s own husk for a delicious treat! Corn is an interesting crop in that it is considered both a vegetable (when you eat it as corn) or a grain (when it is popped as popcorn) so it deserves props for diversity as well as providing nutrition and lots of much needed fiber. Corn is flavorful on its own, especially while it is in the peak of its season. This is the time of year when it has the best flavor, is the least expensive and locally grown varieties are widely available. Since much of the corn produced today is genetically modified (GMO), purchase organically grown corn to avoid GMO corn. If you want to know what is wrong with GMO foods, click here.

Grilling corn is easy and fun. You can just throw them whole on the grill or you can season them first with a yummy herb butter. Pull the husks down, without removing them from the cob, and remove the silky threads. Then soak the cobs in cold water to keep the husks from completely burning and to provide enough moisture for the corn to steam. Without the soaking, the corn will be chewier but still tasty. Then liberally spread the corn kernels with butter, herbs and spices and close the husks back up. Tying the husks closed is optional. If you like charring, then leave the husks slightly open. Grill for 15 minutes or so, turning every 5 minutes until all sides are charred. Pull back the husks and enjoy!

Grilled Corn on the Cob

Servings: 8
Time: 60 minutes
Difficulty: easy
Print

8 ears fresh corn on the cob (unshucked)
2 sticks butter, softened
4 cloves garlic, minced
1/2 cup fresh herbs (cilantro, basil, oregano or parsley), chopped
1 tsp creole seasoning (or 1 tsp salt plus a dash of chili powder)
1/4 tsp cayenne (optional)

Pull the outer husks down the ear to the base. Strip away the silk from each ear of corn by hand. Fold husks back into place, and place the ears of corn in a large container of cold water (or kitchen sink filled with cold water) for 20 minutes to an hour. This step provides extra moisture to steam the corn and keep the husks from completely burning.
Combine butter, garlic, herbs and spices in a small bowl. Set Aside.

Remove corn from water and shake off excess. Pull husks back down and spread corn kernels liberally with herb butter.
Pull husks back into place and tie closed with a string (optional).

If you don’t have string you can tie with a long piece of husk or just grill without tying.

Place the corn on the grill, close the cover and grill for 15 to 20 minutes, turning every 5 minutes.

Remove the husks and eat on the cob or remove the kernels. Serve with any remaining herb butter.

Feta, Chili & Lemon Dip

by joycevandenbergporterAugust 1, 2014

How about an app to go with that TGIF cocktail? (And, I’m not talking about an app for your iPhone). If you’re inviting friends over this weekend, here is a very simple dip that takes less than 5 minutes and just involves throwing all the ingredients into a food processor. Voila! Add crackers or veggies and you’ve got a great appetizer. I found this recipe on Simply Delicious. It’s easy, quick and very tasty! The combination of zesty feta cheese with garlic, hot red chili peppers, lemon and fresh mint leaves is surprisingly delicious. I used one chili pepper with the seeds and it was pretty spicy, so you can lessen the heat by not including the seeds and increase the heat by adding a second chili pepper. You can also add more olive oil if you want a thinner dip for dipping rather than spreading. Happy Friday!

Feta, Chili and Lemon Dip

Servings: 6-8
Time: 5 minutes
Difficulty: easy
Print

•6 oz feta cheese
•1 garlic clove, peeled
•zest and juice from 1 lemon
•1-2 red chilies, roughly chopped
•1/4 cup fresh mint leaves
•pepper to taste
•½ cup extra virgin olive oil

Put garlic, lemon zest chilies and mint in a food processor and blend until finely minced.

Add the feta to the food processor and blend until everything is combined.

With the motor running, pour in the olive oil and blend until the dip is smooth and the desired consistency.

Transfer the dip to a serving bowl and serve. Garnish with mint. Drizzle with more olive oil if desired.

Wheatless Wednesday – Grilled Avocado Caprese Salad

by joycevandenbergporterJuly 30, 2014

Insalata Caprese, the ubiquitous tomato, mozzarella, and basil salad, is one of the most popular dishes in summer when tomatoes are in season and so, so good. It also happens to be one of my favorites and a great way to use up extra tomatoes. I sometimes include avocado to increase the nutritional value and make it a bit more filling as a main dish. I must admit that I am on quite a grilling kick this summer which has taken an interesting turn since I am no longer just throwing steaks and burgers on the grill. I have had to get more creative with ingredients and have started grilling fruits and vegetables that I would not have considered in the past, including recent dishes, Grilled Nectarines and Summer Squash with Balsamic Glaze and Grilled Artichoke Mixed Veggie Platter.

Grilled Nectarines and Summer Squash with Balsamic Glaze

Grilled Artichoke Mixed Veggie Platter.

So when it came to making my first Caprese Salad of the summer, I decided to give it a twist by using the tiny sized mozzarella ‘Pearls’ and cherry tomatoes to top a grilled avocado. Grilling the avocado gives it a wonderfully warm and creamy, slightly smoky flavor. In addition to being delicious, avocado is a great addition to any diet for health and weight loss. “According to a study by the Haas Avocado Board, adding avocado to a lunch meal caused a 23-percent increase in satisfaction and a 28-percent decreased desire to eat over the next five hours after eating, compared with the avocado-free lunch. And, over a three-hour period, adding avocado to lunch meant a 26-percent increase in satisfaction and 40-percent decreased desire to eat later on. Half an avocado has about 112 calories and 6 grams of fiber. Avocados are filled with heart-healthy fats, protein, potassium, and vitamins (such as B6, C, K, and B)” (Glamour.com) So next time you have the grill going, throw on a couple of avocados. You’ll like it!

Grilled Avocado Caprese Salad

Servings: 2
Time: 10 minutes
Difficulty: easy
Print

1 ripe but firm avocado
2 Tbsn olive oil
1 tsp lemon juice
1/2 cup ciliglene, tiny fresh mozzarella balls (or larger mozzarella ball, diced)
1/2 cup cherry tomatoes, sliced in half
1/4 cup fresh basil, sliced crosswise into strips (chiffonade)
1 Tbsn balsamic vinegar
salt and pepper to taste

Using a sharp knife, slice avocado in half lengthwise. To remove the pit easily, strike the pit with the sharp blade and twist slightly. The pit should pop right out.

Brush the cut sides of the avocado with olive oil, lemon juice and season with salt and pepper. Place cut side down on a hot grill and grill for about 5 minutes, or until you see nice grill marks. You can place the avocados on the grill perpendicular or horizontal, depending on how you want the grill marks to look.

Or you can get fancy and grill diagonally

Get crisscross grill marks by turning the avocado 90 degrees half way through.

Remove avocados from heat and let cool slightly.

Place each avocado half on a plate and fill with tomatoes, mozzarella and basil, divided between the two.
Drizzle with olive oil and balsamic vinegar

Grilled Avocado Photo Credits:

1) Horizontal- http://www.foodandstyle.com

2) Diagonal- http://www.glamour.com/health-fitness

3) Criss-Cross- http://www.grillinfools.com

Meatless Monday – Eggplant Parm Minis

“I enjoy cooking with wine and sometimes I put it in the food.” – Julia Child.

I’m not sure Julia Child would have appreciated Good Mother Diet as she was quite the meat lover and on her cooking show she was always throwing raw meat around or making raw chickens dance, but I can like her anyway as she was ground breaking in her approach to cooking. She had a no nonsense approach in the kitchen and a great sense of humor. In response to critics who thought she used too much butter, she said “We should enjoy food and have fun. It is one of the simplest and nicest pleasures in life.” I can certainly agree with her on that!

Eggplant is considered one of the worlds healthiest foods and it has a meaty texture that makes it a good substitute for meat. Globe eggplants, in particular, are best if they are salted and drained (known as “degorging”) before cooking, to soften them and to reduce the amount of fat absorbed during cooking. Raw eggplant can absorb an incredible amount of oil which adds unnecessary calories and fat. Eggplant is naturally low fat and low carb. Salting also removes any bitterness from the eggplant.

I spotted this eggplant recipe on Kalyns Kitchen and loved the simplicity. It is inspired by Julia’s original recipe for what she calls Eggplant Pizza in her cookbook, From Julia Child’s Kitchen. Rather than making a traditional Eggplant Parmesan where the eggplant is breaded and fried before baking with layers of sauce and cheese, this version is grain free and brushed with olive oil and herbs before baking. Slicing the eggplant into thick circles and making individual portions makes it very easy to serve. I made this dish for a potluck where we needed to serve a lot of people, so I doubled the recipe. Needless to say, I came home with an empty platter! I love a homemade sauce (and not just because it makes my kitchen smell divine) but you can skip that step and use any sauce you like from a jar as a shortcut. I loved this recipe, which is not fussy but really delicious, and I will definitely make it again. Next time I’m hoping for leftovers! Thanks Julia!

Photo Credit: http://www.werecommend.com

Eggplant Parm Minis

Servings: 4
Time: 60 minutes
Difficulty: easy
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1 globe eggplant
1 T salt
2 T olive oil
2 tsp. dried Italian seasoning
10 large basil leaves, cut in chiffonade strips
1/2 cup freshly Parmesan
1/2 cup grated mozzarella
red pepper flakes(optional)

Sauce:
1 Tbsn extra-virgin olive oil
3-4 large garlic cloves, chopped
1 can (14.5 oz.) diced tomatoes with liquid (or 2 cups peeled and diced fresh tomatoes)
1/4 tsp. dried oregano (or1 Tbsn fresh oregano, minced)
1 Tbsn fresh basil, minced
salt and pepper to taste

Slice eggplant into 3/4 inch thick slices (trying to make them the same thickness to insure even cooking.) Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt. Let the eggplant sit with the salt on it for 20- 30 minutes to draw out the liquid.

While the eggplant sits, make the sauce. Saute the garlic in olive oil until it becomes fragrant. Add the tomatoes with the juice, oregano and basil and let it cook at a low simmer until it’s thickened. You can break up the tomatoes with a fork as it softens to make the mixture more sauce like.

After 20- 30 minutes, the eggplant slices should be dotted with drops of water and the paper towels wet. Wipe the slices dry with paper towels, which also removes most of the salt.

Coat the bottom of a baking pan with olive oil and arrange the eggplant slices in a single layer. Brush the tops of the eggplant with olive oil, and sprinkle with oregano, salt and pepper.

Roast the eggplant about 25 minutes in a 375 degree oven.

Thinly slice the fresh basil into chiffonade strips. This is easily done by stacking the leaves and slicing into thin strips.

Combine Parmesan and mozzarella. After 25 minutes remove eggplant from the oven. Spread a few tablespoons of sauce on the top of each eggplant slice.

Place several slices of basil on each slice.

Top with a generous amount of cheese and sprinkle with red pepper flakes, if using.

Turn oven to broil and cook until cheese melts and is slightly browned.

Remove from oven and sprinkle with more fresh basil, if desired

by joycevandenbergporterJuly 28, 2014

Tgif – Fun With Fruit!

by joycevandenbergporterJuly 25, 2014

With fruit at it’s peak right now and plentiful, don’t be afraid to be creative. Check out this collection of 16 Ideas For Amazing Fruit Salads from BuzzFeed which includes this charming fruit salad using a hollowed out citrus bowl and a wonderful watermelon grid salad. Don’t miss the Pineapple Palm Tree Buffet. It could be just what your next summer party needs…

Happy Friday!

Photo Credit: charmingtrinity.com

Wheatless Wednesday – Maine Lobster Bake

by joycevandenbergporterJuly 23, 2014

Maine is famous for it’s lobsters and summer is not considered complete here without at least one old fashioned lobster bake. Traditional lobster dinners include lobster with drawn butter, corn on the cob and steamers (Ipswich clams) and sometimes potatoes or eggs, often served on these inexpensive, but iconic, blue platters that mimic retro diner tablecloths. I tried lobster for the first time on my first trip to Maine, way back when my husband and I were just dating. He went to summer camp in Maine as a kid and he has many fond memories (and good friends) and still loves to come here. I’m pretty sure he brought me up here all those years ago as a relationship test, which luckily I passed with flying colors. I learned how to eat lobster, waterskied in Bear Pond and slept on a cot in one of the old cabins, three actions which, I’m sure, made me marriage worthy. My three sons followed in their father’s footsteps and consider themselves Wigwammers to the core, first as campers, then as counselors. It’s no coincidence that we have a house across the lake from Camp Wigwam and come to Maine as often as possible. It’s a little slice of heaven on earth.

We were lucky enough to be invited to an authentic Maine Lobster Bake that was catered by our friend, Tom DeLois. He provided and prepared everything, freshly procured that morning, including the seaweed which they gathered by boat from the ocean. I was not involved in the preparations in any way, except for taking lots of pictures to document the process, which is simple but takes some effort. It’s also a great way to feed a large group in a casual but festive manner.

This technique can easily be done on the beach but we used a flat gravel driveway. Just use something to elevate the cooking surface, a flat metal sheet or galvanized tub. Layer your chosen ingredients with seaweed and light the fire. Tom and his crew were veterans and really knew what they were doing. I have to admit it was nice to have someone else take care of dinner…

In an effort to minimize damage to the area, they cleared the gravel down to the bare dirt, then set up the cooking area with four concrete blocks and a metal tray. They stacked layers of wood and newspaper. The four metal sides(on the ground in the photo) are to block the wind if necessary.

The first layer is wet seaweed which they collected themselves from the ocean.

Next is bags of clams (steamers), lobsters and foil wrapped red skinned potatoes.

Topped with raw eggs and corn on the cob.

Wrap everything tightly with aluminum foil.

Finish with another thick layer of wet seaweed.

Light the fire and cook about 45 minutes. TIP: When the eggs are hard cooked, you know it’s done.

The unveiling…

One of the nice things about a traditional lobster bake is the leftovers! The next day I made a composed salad with the remaining lobster, eggs, potatoes and corn cut off the cob. I added some chopped tomatoes and scallions and arranged it all on a bed of fresh romaine.

I also made a big pot of clam chowder with the leftover clams and potatoes. I sautéed a couple of chopped onions and garlic in butter, then added chopped potatoes, vegetable broth and milk and cooked it all for an hour or so until it’s slightly thickened. Add the clams toward the end and cook another 20 minutes or so on low heat. Don’t let it boil or the clams will get touch and chewy, like rubber bands. Season with salt and pepper. Enjoy!

Meatless Monday – Roasted Beet Salad with Ripe Peaches and Goat Cheese

by joycevandenbergporterJuly 21, 2014

Is it a coincidence that fresh tomatoes ripe from the vine or juicy, just picked peaches taste especially good in summer or is it nature’s design to give us what we need? I was thumbing through some cooking magazines admiring gorgeous photos of carmelized tomatoes and 10 ways to use fruit when I came across an article, “In Season For a Reason:”, by Ellie Krieger in CookFresh Magazine that claims our bodies are ‘calling for them’, meaning seasonal veggies. “Not only do summer vegetables taste better and have a higher nutritional value, in season produce is in sync with our nutritional needs; it contains specific nutrients that replenish and protect us in the hot summer months”. Summer’s juicy fresh fruits and vegetables help keep us hydrated (20 percent of our water intake comes from the food we eat) and are rich in anti-oxidants, just when we need them most. Specifically, antioxidants like lycopene, vitamin C and beta-carotene help protect our skin from the sun by neutralizing damage to skin cells caused by the sun’s UV rays. Potassium, which we lose when we sweat, is also found in many summer vegetables. I wonder if winter vegetables give us what we need in winter too?

I like combining seasonal fruits and vegetables, especially in salads. I often toss orange or grapefruit sections into my salads to give them a sweet and tangy boost. Today’s salad combines fresh, roasted beets, ripe peaches and arugula topped with goat cheese and pistachios. If I had them I would have added a few halved dark red Bing cherries or strawberries which are also in season. There is something about the combination of sweet and salty is really satisfying. Right now with peaches in season, they are plentiful, delicious and less expensive at the height of the season! If you have the grill going, you can just halve and pit them and stick them on the grill for a few minutes to slightly caramelize them or just cut them up fresh and delicious.

Like their intense color would suggest, beets are big on antioxidants, and have cancer and heart disease-fighting properties, as well as a host of vitamins and minerals. including iron. Roasting them brings out a more intense flavor and gorgeous color since nothing is released into water, as happens with boiling. If you slice them vertically, you may get heart shapes, which if you’re my pinterest friend, you know I collect hearts found in nature so couldn’t resist this picture. Too pretty! Don’t throw away the beets tops. They actually have more flavonoid antioxidants and vitamins than the beet roots themselves, including Vitamin A. They can be chopped and sautéed with a bit of olive oil and garlic for a delicious side dish similar to chard or mustard greens. The beets can be roasted a day or two beforehand and stored in the refrigerator until you need them. Other than roasting the beets (which is easy but takes time), this is a very fast and easy meal to throw together, nice and colorful too!

Roasted Beet Salad with Ripe Peaches and Goat Cheese

Servings: 4
Time: 2 hours
Difficulty: easy
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2-3 raw beets
1-2 peaches
1 bunch baby arugula
1/4 cup pistachios (or toasted pine nuts)
2 oz fresh goat cheese (optional)
1/4 cup fresh basil, chopped
2 Tbsn fresh mint, chopped
1/4 cup olive oil
2-3 Tbsn balsamic vinegar
salt and pepper to taste

Preheat oven to 375 degrees. Lay beets on aluminum foil and drizzle with olive oil. Don’t remove the stem or tail. Wrap foil into a pouch and bake until the beets are fork tender, about 1 hour and 20 minutes.

Let the beets cool, at least enough to handle, and remove the skins, stem and tail. I like to use paper towels so my fingers don’t turn red. Set aside and let them cool to room temperature, then slice. I would recommend using a non-porous cutting board, since the juice from the beets stains everything it touches, including your hands.

Wash, remove the pit and slice the peaches. I like the skin but if you don’t, then remove the peel before slicing.
Coarsely chop the pistachios.

Place the arugula in the bottom of a large serving bowl or platter. Add the sliced beets and peaches.

Top with pistachios and goat cheese.

In a separate bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper and pour over the salad before serving.

Wheatless Wednesday – Grilled Artichoke & Mixed Veggie Platter

by joycevandenbergporterJuly 16, 2014

Summertime, and the livin’ is easy… (Sing along, I know you know the tune) We are getting to the part of summer where fresh vegetables are plentiful and so good! One of my favorite summer dishes is a grilled mixed vegetable platter using whatever is in season. The double bonus is that fruits and veggies at the height of their season are at their best and their cheapest! I just let everything sit in a basic marinade until I’m ready to grill, then toss them on a platter with fresh herbs (I love a combination of basil, mint and cilantro or thyme) and sprinkle with a bit of feta. It is a very easy and colorful way to serve a lot of vegetables at once. Today’s platter includes artichoke, asparagus, yellow squash, zucchini, Portobello mushroom, cherry tomatoes and lemon, all grilled to tender, sweet, slightly charred perfection. Somehow the grill brings out a lightly carmelized flavor that you can’t get with other types of cooking. The artichoke needs to be boiled or steamed for about 15 minutes before grilling but the other vegetables can be cooked right away. I grilled the tomatoes in a foil pouch so they didn’t get lost in the grates. I just tossed them with some olive oil, garlic, oregano and a dash of salt and pepper, simple but delicious! If you are lucky enough to have any leftovers, grilled vegetables are great in salads, sandwiches or on pizza (my fave)! So head to the farmer’s market and fire up the grill!

Grilled Artichoke and Mixed Veggie Platter

Servings: 4-6
Time: 30 minutes
Difficulty: easy
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2 large artichokes
2 lemons
1-2 zucchini
1-2 yellow squash
1 bunch asparagus
1 pint cherry tomatoes
1/2 cup olive oil
4-5 cloves garlic, minced
1/4 cup feta, crumbled(optional)
1/2 cup or more mixed herbs, chopped(basil, mint, thyme or cilantro)

Using a sharp knife, cut the top inch or two off the top of the artichoke and immediately rub the cut area with a cut lemon to prevent browning. You can remove the sharp points from the leaves by cutting the tops of each leaf off with either a knife or kitchen scissors but this is optional.

Cut artichoke in half, rub with lemon and scoop out the choke with a small knife or spoon. Squeeze the rest of the lemon into boiling water and boil or steam the artichokes for about 15 minutes, or until the stem is easily pierced with a knife. Remove from the pan and let cool.

Toss the artichokes with a drizzle of olive oil, chopped garlic, thyme and a squeeze of lemon. I like to use zip lock baggies for convenience but you can also use a bowl or platter.

Trim asparagus, cut remaining lemon in half, slice Portobello mushrooms, squash and zucchini lengthwise and marinate with olive oil, garlic and oregano or thyme. I like to add a dash of soy sauce to the mushrooms to bring out their meaty flavor(optional).

Lay the tomatoes in a double layer of foil and drizzle with olive oil, garlic and oregano. Make the foil into a pouch.

Spray the grill with non-stick, high heat oil before lighting. Grill the vegetables on a hot grill and turn when you get some good grill marks. Season with salt and pepper.

You may have to grill in batches but it’s best not to crowd.

Arrange grilled veggies on a large platter as they come off the grill.

Sprinkle with fresh herbs and feta, if using and give it a good squeeze from the grilled lemon. Delish!

Meatless Monday – Summer VegetableTart

by joycevandenbergporterJuly 14, 2014

Are you a flexitarian? I have heard the terms omnivore, herbivore, vegetarian, vegan and pescetarian. What on earth is a flexitarian? Well apparently it wasn’t even a word until 2012, when it was added to the Merriam-Webster Dictionary. Flexitarian = flexible + vegetarian: a person whose diet is mostly vegetarian but sometimes includes meat, fish, or poultry. My mom recently sent me an article from Mother Earth News, Becoming a Flexitarian. which outlines the basic flexitarian approach – eat less meat and eating grass-fed when you do. There are a lot of great reasons to eliminate or reduce meat in our diets, including health, the environment and humankindness. Perhaps a Flexitarian approach is more doable for people than going vegetarian or vegan and can actually help promote local farming as a profitable business by only buying grass fed, humanely raised meat from responsible growers and not from the big factory farms. I personally apply the same principles to purchasing eggs, milk and other animal products.

The good news is that people who don’t eat meat, i.e. vegetarians and vegans, are becoming more main stream and there has been a shift in the public perception to consider where your meat has come from for health, safety and animal rights reasons. Vegetarianism has come a long way from the hippie culture of the 70’s as evidenced by widespread programs like the Meatless Monday Campaign which has gone global. It’s been over a year since I’ve eaten meat (although I do eat fish and the occasional chicken that has been locally farm raised) and I don’t miss it. It was an easy adjustment for me since I never ate huge quantities of meat anyway, except maybe for bacon. Anyway, I feel good about my choices and now I have another moniker, Flexitarian. Thanks Mom!

So how do you eat less meat and still have delicious, satisfying meals? It’s pretty easy but takes a bit more thought than just throwing something on the grill, although you can do that too. How about my Meatless Monday selection of the week, a Summer Vegetable Tart? I was inspired by an exquisite Zucchini and Aubergine Tart by Mimi Thorisson which is a complete work of art (photo above). You can click on her name to get the recipe if you are so inclined. It’s almost too pretty to eat! Not being a recipe follower, I didn’t actually make her recipe but just used the overall concept of making a tart in flower form. My tart is a bit more casual than Mimi’s and next time I will pack in even more veggies to make it more vertical (which my followers know I love vertical food). My tart can be made with or without a crust and is easy to make vegan by leaving out the fresh mozzarella. I absolutely loved this dish. My guests loved it too, although I was surprised to see three 22 year olds going back for seconds on the vegetables rather than the meat. I consider that quite an accomplishment. The only problem is that there were no leftovers…

Summer Vegetable Tart

Servings: 4
Time: 60 minutes
Difficulty: moderate
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1 small eggplant
1-2 zucchini
1-2 yellow squash
3 tomatoes
3-4 Boccocinni fresh Mozzarella balls (optional)
3-4 cloves garlic, chopped
3 Tbsn fresh basil, chopped
2 Tbsn olive oil
Salt and pepper

Crust (Optional): There are some pretty decent store bought crusts or click Here for a very simple Whole Wheat Crust recipe from Whole Foods

Thinly slice eggplant using a sharp knife or mandolin. Spread the slices on a flat surface and sprinkle them with salt and let sweat for at least 10 minutes.

Thinly slice zucchini, squash, tomato and mozzarella.
Pat eggplant dry and place in a large bowl. Add zucchini and squash, garlic and oil. Gently mix to evenly coat all veggies.

If you are using a crust, spread it evenly in the bottom and up the sides of an ungreased pie or quiche pan. If you’re not using a crust, spread a little oil in the bottom of the pan to prevent sticking.

Arrange the veggie slices in a circular pattern starting at the outside making sure the veggies go up the sides of the crust. I did a couple of rows of eggplant and squash before adding tomatoes and mozzarella since they are so soft. For an even less fussy dish, just layer the vegetables and don’t worry about the pattern. It will still be delicious.

Keep arranging toward the center, pushing the slices towards the outside and into a more vertical position as you go. The more vertical you go, the more veggies you can use.
Save a few of your best thin slices of eggplant or zucchini and roll or fold this into flower like shapes to decorate the center.

If you have any leftover slices, just slip them in anywhere. Slide any remaining garlic and basil between the slices.
Bake in a preheated 400 degree oven for about 45 minutes or until the vegetables are done and the rust is golden brown.
Remove from heat and let cool a bit before serving. Also good at room temperature.