Wheatless Wednesday – Roasted Cod with Fennel, Potatoes and Rainbow Carrots

by joycevandenbergporterJanuary 21, 2015

What do you make for dinner when you haven’t been to the market in days? I found myself home the other day with just my youngest son, Jackson, who would no doubt wander into the kitchen around dinner time with high hopes of something delicious bubbling away on my stove, thus saving him a trip to a local takeout place. Looking around my kitchen for ideas, I found my pantry to be a bit bare. It’s still taken a hit from having everyone around for the holidays and I have yet to properly restock. I’m also at the end of my first CSA box and have only a few remaining rainbow carrots and a large bulb of fennel plus a bag of mixed baby potatoes sitting on my counter that I had purchased at the market. So I immediately thought of roasting the vegetables which gives them a wonderful caramelyness (I know, not a word). That right there would be enough for me for dinner , maybe with a small bowl of spiced plain yogurt to dip them in, but perhaps not a 20 year old on a muscle quest who goes to the gym every day. Luckily, I remembered buying a large bag of individually flash frozen, wild caught cod fillets and quickly had two defrosting on the counter. Surprisingly, they were completely defrosted in less than an hour. I could have easily sped up the defrosting process by placing the frozen fish (in their plastic bags) in a bowl of cool water but I had plenty of time, this time. I threw in garlic, spices and a drizzle of olive oil then topped with lemon zest for quite a nice little dinner for two. Not bad considering I never left the house to go shopping. It pays to keep a few good veggies on your counter, like potatoes, onions and squash, that have a long shelf-life, as well as some of your favorite go-to foods in the freezer. It certainly makes life easier!

I really love colorful foods and I’m a complete sucker for the artistic displays of veggies at supermarkets and farmer’s markets. I can easily walk by bins of brown or yellow potatoes but show me baby potatoes in a combination of white, red and purple or carrots ranging from yellow to orange to brown and purple, and I absolutely cannot resist. Take those tri-colored potatoes, for example. I didn’t need them but they practically jumped out of their gorgeous display and into my cart! Well it turns out that the more colors you eat in a day, the more likely you are to get the wide range of nutrients you need. I’m sure you have heard the term, “Eat the Rainbow”. Check out the chart and get your food to start working for you!

TIPS: This meal can also be made as a one pot meal. Just roast the vegetables for 10 or 15 minutes first, then scoot them out of the way to make room for the fish. Roast it all together for another 10 to 15 minutes. Makes for an easy clean up! I prefer to scrub the carrots with a sponge instead of peeling, as so many of the nutrients are on or right under the skin. A good scrubbing will leave the carrot skins clean, smooth and shiny. Larger, older carrots may need to be peeled as the skins can get bitter. In slicing wedges of fennel, don’t remove too much of the root end or there won’t be enough core to keep the wedges together.

ROASTED COD WITH FENNEL, POTATOES AND RAINBOW CARROTS

1 small bunch carrots (4-6)
2-3 fennel bulbs
1 lb baby potatoes (10- 12)
1 tsp chili powder
6 large garlic cloves, coarsely chopped (divided)
1 tablespoon chopped fresh thyme, or 1-2 tsp dried Italian seasoning(divided)
salt and black pepper
1/4 cup olive oil (divided)
4 6 oz pieces skinless cod, halibut, or striped bass fillets
3/4 teaspoon dried crushed red pepper (or more to taste)
1 lemon

Trim ends of carrots and cut them in half, then cut each half into 4 wedges.

Trim ends of fennel and cut each vertically into 8 wedges with core attached to each wedge

Slice potatoes in halves or thirds (if using larger potatoes, slice into 1/4 inch rounds) and place in a rimmed baking dish with the carrots and fennel. You can arrange them separately or jumble them all together.

Pre-heat oven to 425° F. Toss 2 tablespoons of the oil, 4 tablespoons of the garlic, the chili powder, 1/4 teaspoon red pepper flakes, ½ teaspoon salt, and ¼ teaspoon pepper.

Roast, tossing once or twice, until golden brown and tender, 20 to 25 minutes.

While vegetables are cooking, prepare fish. Using a zester, peel strips of zest from the lemon. If you don’t have a zester, use a potato peeler and then thinly slice the peels. Sprinkle zest onto the fish; reserve the lemon.

Meanwhile, place the fish on a second rimmed baking sheet. Drizzle with the remaining tablespoon of oil and top with remaining garlic, red pepper flakes, fresh thyme and season with salt and pepper to taste. Top with lemon zest.

After the vegetables have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout, 10-12 minutes, turning the oven to broil for the last 3-4 minutes.

Serve the fish with roasted vegetables and lemon wedges on the side.

Roasted Cod with Fennel, Potatoes and Rainbow Carrots

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

1 small bunch carrots (4-6)
2-3 fennel bulbs
1 lb baby potatoes (10- 12)
1 tsp chili powder
6 large garlic cloves, coarsely chopped (divided)
1 tablespoon chopped fresh thyme, or 1-2 tsp dried Italian seasoning(divided)
salt and black pepper
1/4 cup olive oil (divided)
4 6 oz pieces skinless cod, halibut, or striped bass fillets
1/8 teaspoon dried crushed red pepper (or more to taste)
1 lemon

Trim ends of carrots and cut them in half, then cut each half into 4 wedges.
Trim ends of fennel and cut each vertically into 8 wedges with core attached to each wedge
Slice potatoes in halves or thirds (if using larger potatoes, slice into 1/4 inch rounds)
Pre-heat oven to 425° F. On a rimmed baking sheet, arrange the vegetables and toss 2 tablespoons of the oil, 4 tablespoons of the garlic, the chili powder, ½ teaspoon salt, and ¼ teaspoon pepper.
Roast, tossing once or twice, until golden brown and tender, 20 to 25 minutes.
While the vegetables are roasting, prepare the fish. Using a zester, peel strips of zest from the lemon. If you don’t have a zester, use a potato peeler and then thinly slice the peels. Sprinkle zest onto the fish; reserve the lemon.
Meanwhile, place the fish on a second rimmed baking sheet. Drizzle with the remaining tablespoon of oil and top with remaining garlic, red pepper flakes, fresh thyme and season with salt and pepper to taste. Top with lemon zest.
After the vegetables have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout, 10-12 minutes, turning the oven to broil for the last 3-4 minutes.
Serve the fish with lemon wedges and roasted vegetables.

PHOTO CREDITS:

Eat The Rainbow Chart – DBStrength.com

Wheatless Wednesday – Maple Bourbon Glazed Salmon

by joycevandenbergporterDecember 31, 2014

Have you made your New Year’s Resolutions yet? Some years I don’t bother because, well I don’t want to disappoint myself – again. This year, however, I am not aiming so high. I’m not promising to exercise more, lose weight, drink less, eat more fruit, spend less, volunteer more, enjoy life more and get organized; all on lists of Top 10 Resolutions. I’m not saying I won’t pursue any of those very worthy goals (there’s a reason they’re on the top ten) but I have to go where my heart is – goodmotherdiet. So without further ado, here are my Top Five Food Related (of course) Resolutions for 2015

GOODMOTHERDIET TOP FIVE RESOLUTIONS FOR 2015

5 – Continue my search for the world’s best (and healthiest) pizza, although the quinoa pizza crust will be hard to beat.

4 – Pursue my love affair with exotic spices like turmeric and za’atar. That could mean jumping onto the Ottelenghi bandwagon and trying more recipes from ‘Jerusalem’ and his newest cookbook, ‘Plenty More’.

3 – Increase my support for local growers and producers. If we support the people doing it the ‘right way’, more will follow. (i.e. Buy organic local products when possible. Choose pasture raised not factory farmed.)

2 -Try something new. 2014 was the year of using new grains like quinoa, barley and farro. 2015’s something new will be experimenting with more meat free options. I have always been suspect of foods that ‘pretend’ to be other foods but I will just have to get over that. There are reportedly some really good animal product free options out there now and I’m ready to explore. Chia seeds and almond milk, here I come! Readers, please tell me your favorite products!

1 – Promote Meatless Monday as an easy way to make a difference.

So, now that our resolutions are out of the way, what’s for dinner? This Maple Bourbon Glazed Salmon is an easy but delicious and super quick ten to fifteen minute meal. The maple bourbon glaze is surprisingly delicate and makes this an elegant meal sure to please your guests. It’s a perfect combination of sweet and salt. The citrus and bourbon give it a tangy sweetness and the pepper adds the proper savory balance. When broiled properly, salmon has a ‘melt in your mouth’ consistency. Delicious!

According to Seafood Watch, The Monterey Bay Aquarium’s program which helps consumers and businesses choose seafood that’s fished or farmed in ways that protect sea life and habitats, lists wild caught salmon to be a Best Choice option but some Farm Raised salmon is considered a Best Choice or Good Alternative depending on the methods and practices used. It’s a great site for consumers to use in deciding what types of seafood to buy at the market. Just click on Seafood Watch and type in the name of the seafood you are interested in for great up to date information. It’s handy dandy! You can look up those shrimp while waiting in line at the market.

Here’s an idea! While you have the ingredients out, pour yourself a ‘Maple Leaf Cocktail’. (Just 2 oz Bourbon, 3/4 oz Maple Syrup, 3/4 oz Lemon Juice. Shake and strain into a cocktail glass filled with crush ice ). Compliments of Drink Dogma.

TIPS: I like to buy a nice side of salmon and slice it into individual portions before cooking. It makes a nicer presentation and is easier to serve. If I am serving a crowd, I make one inch slices, especially if there are several other dishes available. For a family dinner, I pre-slice into larger portions, or the sizes I think people will eat. For this method I prefer skinless salmon so the marinade has more contact with the fish, however, the skin does help keep it moist and you can still precut the slices without having to cut through the skin. The fish will slide right off the skin in perfect slices after being cooked.

Wishing you a happy and delicious new year!-J

Maple-Bourbon Glazed Salmon

1/3 cup pure maple syrup

1/3 cup orange juice

1/4 cup bourbon whiskey

1/4 cup soy sauce

1/4 cup lemon juice

1 whole side skinless salmon fillet or 4-6 individual 4 oz filets

Ground black pepper

salt to taste

Slice salmon into one or two inch slices and place in an oiled baking dish.

Combine maple syrup, orange juice, bourbon, soy sauce, lemon juice and pepper in a small dish. Taste and add salt if necessary’

Pour over fish making sure to coat all pieces and the insides of each cut. Let sit for a few minutes while you preheat the broiler.

Broil 3 to 4 inches from heat for about 3-4 minutes. Check salmon, brush with glaze and broil another 3-4 minutes. It should be golden brown and flake easily with a fork.

Maple Bourbon Glazed Salmon

Servings: 4-6
Time: 15 minutes
Difficulty: easy
Print

1/3 cup pure maple syrup

1/3 cup orange juice

1/4 cup bourbon whiskey

1/4 cup soy sauce

1/4 cup lemon juice

1 whole side skinless salmon fillet or 4-6 individual 4 oz filets

Ground black pepper

salt to taste

Slice salmon into one or two inch slices and place in an oiled baking dish.
Combine maple syrup, orange juice, bourbon, soy sauce, lemon juice and pepper in a small dish. Taste and add salt if necessary’
Pour over fish making sure to coat all pieces and the insides of each cut. Let sit for a few minutes while you preheat the broiler.
Broil 3 to 4 inches from heat for about 3-4 minutes. Check salmon, brush with glaze and broil another 3-4 minutes. It should be golden brown and flake easily with a fork.

Photo Credits

Happy new year 2015: happyanniversarytext.com

Spices: iappfind.com

Chia Heart: intentblog.com

Wheatless Wednesday – Roasted Halibut with Lemon, Tomatoes and Capers

by joycevandenbergporterNovember 12, 2014

How about a delicious, gourmet dinner in less than half an hour? My husband came home from the farmer’s market the other day with a beautiful piece of halibut. I didn’t realize until just before dinner, when all eyes turned to me, that I was supposed to come up with an interesting preparation for it. A quick look through my refrigerator and pantry yielded a can of diced tomatoes, fresh herbs, capers, white wine and a lemon from my tree. I combined all those ingredients into a chunky sauce which I poured over the fish and roasted it in a hot oven for about 10 minutes. It couldn’t have been easier or faster – almost instant gratification! The fish was flakey and tasty. It would be great served on a bed of spaghetti to soak up the flavorful sauce. Yum!

We have all heard that fish is good for you. There are many reasons to eat halibut beside it’s mild and delicious flavor. It is a lean, meaty white fish that is low in sodium, fat and calories and rich in nutrients, including Omega 3 fatty acids, folic acid and B vitamins plus minerals like selenium, potassium, magnesium and niacin that are otherwise difficult to come by naturally. Halibut is also a good choice when considering the environment. ,According to Seafood Watch California halibut are either a “Best Choice” or “Good Alternative,” depending on the fishing method. Most Atlantic halibut is overfished, so it’s on the “Avoid” list. The exception is farmed Atlantic halibut. It’s a “Good Alternative” because it’s raised in closed tank systems that have little impact on local habitats. The Marine Stewardship Council certifies some of the Pacific halibut fisheries as sustainable.

ROASTED HALIBUT WITH LEMON, TOMATOES AND CAPERS

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons mixed fresh herbs (flat-leaf parsley, oregano, marjoram or basil) chopped or 1 tsp dried Italian Seasoning
1 can diced tomatoes

Pre-heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and pat dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces. Brush fish with olive oil and season with salt and pepper.

Combine all other ingredients in a small bowl and pour over the top of the fish.

Roast in hot oven until just opaque, about 10 – 12 minutes depending on the thickness of the fish. Fish should flake easily with a fork. Serve with juices and more fresh herbs, if desired.

Roasted Halibut with Lemon, Tomatoes and Capers

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons fresh flat-leaf parsley, chopped
1 can diced tomatoes

Pre -heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces.
Brush fish with olive oil and season with salt and pepper.
Combine all other ingredients in a small bowl and pour over the top of the fish.
Roast in hot oven until just opaque, about 10-12 minutes depending on the thickness of the fish. Fish should flake easily with a fork. Serve with juices and garnish with more fresh herbs, if desired.

Wheatless Wednesday – Salt and Pepper Shrimp with Garlic and Chile

by joycevandenbergporterOctober 8, 2014

Salt and Pepper Shrimp are finger licking good! I’ll bet you can’t eat just one… I’m not even a shrimp fanatic and I loved these spicy, slightly crispy, garlicky shrimp. They are perfect on their own as an appetizer. I guarantee they will get gobbled up and they don’t even need a dipping sauce, just lots of napkins. Or pair them with rice and veggies for a complete meal. Turn a simple buttered pasta into a delicacy by topping it with several beautiful and tasty shrimp. Better yet, how about warm spicy shrimp over lightly dressed mixed baby greens, yum!

Did you know that shrimp is the most popular seafood in the U.S.? They are also a good choice from a nutritional standpoint. They are low in fat and calories and zero carbohydrates but high in protein and heart healthy omega-3 fats. Shrimp are a great choice when you are pressed for time since they cook in just a few minutes. If you buy easy-peel or pre-shelled shrimp, the prep work is mostly done for you but the shelling and deveining process is not that difficult, it doesn’t even take that long. Click HERE for a handy video on shelling shrimp with just one cut.

NOTES ON SHRIMP: When buying shrimp, look for wild vs farmed shrimp, if possible, and pay attention to where they are from. According to Seafood Watch, wild-caught shrimp is generally a “Best Choice” or “Good Alternative” with the exception of shrimp fisheries in Mexico and Louisiana, which are on the “Avoid” list for poor management. Farmed shrimp from the U.S. is also a good option. However, 90% of our shrimp is imported farmed shrimp, mostly from Asia, and is generally on the “Avoid” list due to questionable practices including overcrowding, chemicals, poor quality of food and even abusive labor conditions. So even though they are likely to be more expensive than farmed, wild-caught shrimp are also better for you. The Huffington Post also reported that wild-caught shrimp are better for the environment, our health and our taste buds. Choosing to eat wild shrimp also helps sustain American jobs and fishing communities.

Photo Credit – http://www.tasteofthai

If you don’t have Chinese Five Spice powder, which I didn’t, you can substitute with what you have in your pantry. It is typically composed of star anise, cloves, fennel seed, cinnamon, and Sichuan peppercorns, so if you have any of those ingredients, start there. I used bit of clove, cinnamon and crushed fennel seeds and added some Creole Seasoning which has black and red pepper and chili powder. The cloves really combined nicely with the garlic and chiles, so I will definitely be using it more in cooking. I suppose I will be looking for Chinese Five Spice next time I’m at the market. Who knew?

SALT AND PEPPER SHRIMP WITH GARLIC AND CHILE

2 Tbsn cornstarch
1 tsp granulated sugar
1/2 tsp Chinese five-spice powder or Creole Seasoning + pinch of clove and cinnamon
1 tsp salt
1 tsp pepper
5 large cloves garlic, finely chopped
1 serrano chile, thinly sliced into rounds
4 large scallions (green parts only), sliced 1/4 inch thick
1-1/2 lb. large shrimp (26 to 30 per lb.)
3-1/2 Tbs. peanut or avocado oil
1 small lime, cut into 4 wedges (optional)

Peel and devein the shrimp if necessary. Using a sharp knife, slice through the underside of the shell and remove the legs, the vein and shell, leaving the tail on. Then make a slice along the back and remove the second vein. Click HERE for a handy video on shelling shrimp with just one cut.

Rinse and dry the shrimp dry with paper towels. In a large bowl, mix the cornstarch, sugar, five-spice powder, salt and pepper.

Prepare the garlic, chile, and scallions; set aside.

Add the shrimp to the cornstarch mixture and toss until evenly coated.

In a heavy-duty 12-inch nonstick skillet, heat 1-1/2 Tbs. of the oil over medium-high heat until very hot. Add half of the shrimp in a single layer. Cook without disturbing until deep golden and spotty brown on one side, about 2 minutes.

Using tongs, quickly flip each shrimp and continue to cook until the second sides are spotty golden brown, about 1 minute longer. (The shrimp may not be cooked through at this point.) Transfer the shrimp to a platter or plate. Add another 1 Tbs. of the oil to the skillet and repeat with the remaining shrimp, transferring them to the plate when done.

Reduce the heat to medium and add the remaining 1 Tbs. oil to the skillet. Add the garlic mixture and cook, stirring constantly, until the chile and scallions are softened and the garlic is golden and aromatic, about 1 minute.

Return the shrimp to the pan and stir to combine. Serve immediately, with the lime wedges.

Adapted from Fine Cooking

Salt and Pepper Shrimp with Garlic and Chile

Servings: 4
Time: 15 minutes prep 5 minutes cooking
Difficulty: easy
Print

2 Tbsn cornstarch
1 tsp granulated sugar
1/2 tsp Chinese five-spice powder or Creole Seasoning + pinch of clove powder
1 tsp salt
1 tsp pepper
5 large cloves garlic, finely chopped
1 serrano chile, thinly sliced into rounds
4 large scallions (green parts only), sliced 1/4 inch thick
1-1/2 lb. large shrimp (26 to 30 per lb.), peeled and deveined, tails left on
3-1/2 Tbs. peanut or avocado oil
1 small lime, cut into 4 wedges (optional)

Peel and devein the shrimp if necessary. Using a sharp knife, slice through the underside of the shell and remove the legs, the vein and shell, leaving the tail on. Then make a slice along the back and remove the second vein. Click HERE for a handy video on shelling shrimp with just one cut.
In a large bowl, mix the cornstarch, sugar, five-spice powder, salt and pepper. In a small bowl, mix the garlic, chile, and scallions; set aside.
Rinse and dry the shrimp dry with paper towels.
Add the shrimp to the cornstarch mixture and toss until evenly coated.
In a heavy-duty 12-inch nonstick skillet, heat 1-1/2 Tbs. of the oil over medium-high heat until very hot. Add half of the shrimp in a single layer. Cook without disturbing until deep golden and spotty brown on one side, about 2 minutes.
Using tongs, quickly flip each shrimp and continue to cook until the second sides are spotty golden brown, about 1 minute longer. (The shrimp may not be cooked through at this point.) Transfer the shrimp to a platter or plate. Add another 1 Tbs. of the oil to the skillet and repeat with the remaining shrimp, transferring them to the plate when done.
Reduce the heat to medium and add the remaining 1 Tbs. oil to the skillet. Add the garlic mixture and cook, stirring constantly, until the chile and scallions are softened andthe garlic is golden and smells toasted, about 1 minute.
Return the shrimp to the pan and stir to combine. Serve immediately, with the lime wedges.

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

by joycevandenbergporterSeptember 24, 2014

You know when you’re at a restaurant and have just polished off a dish with a sauce so delicious that you come darn close to licking your plate? Well this is that sauce. Meyer Lemon Beurre Blanc is buttery and slightly creamy with the perfect lemon tang and carmelly wine finish. Yum! I could pretty much eat it on anything (or even by itself standing by the stove on the pretense of testing it, but don’t tell). I paired it with a mild halibut which I pan roasted and then quick sautéed power greens in the same pan to pick up any remaining flavors. I added orange and grapefruit segments to the greens and topped them with the pan roasted fish, then drizzled the whole thing with the lovely Meyer Lemon Beurre Blanc. Mmmm…

Fish is delicious, especially when cooked to perfection with a light golden crust and the perfect flake, but this recipe is really all about the beurre blanc. The recipe, which I adapted from Better Homes and Gardens, August, 2014 Good & Fresh magazine, doesn’t use loads of heavy cream like so many recipes, just one tablespoon of cream or yogurt, wine, shallots and butter, which we now know is a healthy fat, not the enemy as we have been told all these years. So whisk away! This sauce is definitely worth the ten or fifteen minutes it takes. The only problem is you’ll be trying to figure out what else you can put it on…

When you’re at the market choosing which fish to buy, be aware that not all fish is raised naturally and without added chemicals. If you are eating fish as a healthy alternative, this is something to think about. I am a big believer in voting with my pocketbook. I prefer to buy ‘live caught’ fish to support local fisherman rather than the factory farming industry. The farm raised fish industry, in some countries, is very questionable with the fish being fed unmentionables along with antibioltics and other things to counter the crowded horrible conditions. The best choice is to buy Sustainable Seafood which includes caught or farmed fish that whose purveyors take into account the health of the species and the oceans. If you aren’t sure you can check out Seafood Watch which has a website and an app that tells you if the fish you are going to buy is a good choice or not.

Prepare your fruits and vegetables before you start cooking.

Then make the Meyer Lemon Beurre Blanc (recipe below) and set aside covered to keep warm.

Heat the oil in a heavy skillet over medium high heat. Season the fish on both sides with salt and pepper and add to the pan. Cook until the fish is golden and turn to cook the other side, 6 to 8 minutes per side, or until the fish flakes easily with a fork. Remove the fish to a plate and cover loosely with foil.

Add another Tablespoon oil to the pan if necessary and toss in half the scallions. the vinegar and the greens. Saute about a minute just until they start to wilt.

Remove skillet from heat and add grapefruit and orange segments. Divide among four plates and top each with a piece of fish. Briefly reheat the beurre blanc, if necessary, and drizzle over the top of each plate. Garnish with remaining scallions and lemon zest. Serve immediately.

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

4 5 oz skinless halibut, cod or sea bass filets
2 Tbsn olive oil
salt and pepper
1 Tbsn cup white wine vinegar
4 cups mixed greens (baby kale, chard, arugula or spinach)
1 orange, peeled and sectioned
1 pink grapefruit, peeled and sectioned
1/4 cup scallions, sliced into thin julienne, or snipped chives
1 Tbsn lemon zest (optional)

Prepare your fruits and vegetables before you start cooking. Then make the Meyer Lemon Beurre Blanc (recipe below) and set aside covered to keep warm.
Heat the oil in a heavy skillet over medium high heat. Season the fish on both sides with salt and pepper and add to the pan. Cook until the fish is golden and turn to cook the other side, 6 to 8 minutes per side, or until the fish flakes easily with a fork.
Remove the fish to a plate and cover loosely with foil.
Add another Tablespoon oil to the pan if necessary and toss in half the scallions, the vinegar and the greens. Saute about a minute just until they start to wilt.
Remove skillet from heat and add grapefruit and orange segments. Divide among four plates and top each with a piece of fish.
Briefly reheat the beurre blanc, if necessary, and drizzle over the top of each plate. Garnish with remaining scallions and lemon zest. Serve immediately.

Meyer Lemon Beurre Blanc

Servings: 4
Time: 10 minutes
Difficulty: easy
Print

Meyer Lemon Beurre Blanc
1 cup white wine (Sauvignon Blanc or Chardonnay, not sweet)
1/4 cup lemon juice (Meyer lemon preferably)
2 large shallots, minced
1 Tbsn cream or yogurt
12 Tbsn cold butter, cubed

To make Meyer Lemon Beurre Blanc, combine shallots, wine and lemon juice in a medium saucepan and bring to a boil. Simmer uncovered until the liquid is reduced to 2 tablespoons. Stir in cream or yogurt and turn heat to low. Whisk in butter one cube at a time until a rich sauce forms. Remove from heat and set aside.

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
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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 – 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!

Wheatless Wednesday – Scallop Ceviche with Avocado and Tomatillo

by joycevandenbergporterJune 18, 2014

Summer officially begins on Saturday and you know what that means- long lazy days spent at the lake, cool, refreshing drinks by the pool and the return of brilliant pink and red sunsets! It also means salads or cool foods that don’t heat up your body or your kitchen. Ceviche is popular in South and Central America where temperatures are warm most of the year. For the uninitiated, Ceviche is a delicious taste sensation. Various fish or shellfish is marinated in a citrus-based mixture, usually lemons and limes. In addition to adding flavor, the citric acid causes the proteins in the seafood to become denatured, which is what makes it firm and gives it the taste and feel of being cooked. Recipes for ceviche vary among countries but adding onions and chili peppers or other herbs and vegetables is fairly common.

My ceviche was inspired by the ingredients I had on hand (tomatillo, serrano peppers, red onion, cilantro and the first tomatoes from my garden), which give it a more Mexican flavor. I had never used tomatillos before and bought them on a whim the other day. Tomatillo, (in Spanish “green or little tomato”) is not really a tomato but a part of the nightshade family. If you don’t have access to tomatillos, then you can omit them from the recipe or put some of those ‘not quite ripe tomatoes’ to work for you for a similar flavor.

The ceviche needs at least 3 hours or over night to “cook” but can be assembled in less than 10 minutes. The flavors combine for a tasty, slightly spicy and refreshing dish that is loaded with vitamins and minerals plus healthy fats. This is perfect for when you don’t want to turn on your oven. It makes a great appetizer served in small glasses with chips or crackers or as a main or side dish.

Scallop Ceviche with Avocado and Tomatilla

Servings: 4
Time: 2-3 hours plus 15 minutes
Difficulty: easy
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2 lbs bay scallops
4-5 cloves garlic, minced
1 tsp salt
1/2 cup fresh cilantro, finely diced
2-3 Serrano peppers(or other hot pepper), seeded and diced
6 limes, 2 lemons freshly squeezed (should be enough to cover scallops)
1/2 red onion, finely diced
3-4 tomatillas
2-3 ripe tomatoes, diced
2 avocados, peeled, seeded and diced

Rinse scallops and pat dry. Place them in a ziplock bag or container with a lid.
Add garlic, lime and salt.
Dice peppers, onion and cilantro and add to scallops.
Remove papery skin from tomatillas and rinse to remove the sticky residue. Dice and add to the scallop mixture.
Gently comgine. The scallops should be covered by lime juice. Add a bit more if necessary. Refrigerate at least 2 or 3 hours or overnight while the scallops “cook”.
Before serving pour off excess liquid, leaving a bit to keep it moist. Add tomatoes and avocados and gently combine.

Serve with crackers or tortilla chips (my fave)..

Wheatless Wednesday – Shrimp Lettuce Wraps with Coconut Rice & Bok Choy

by joycevandenbergporterJune 11, 2014

They’re Back! ( in sing song voice) With graduations and summer approaching, we have gone from being empty nesters to having a full house again. One of the biggest adjustments this time has been for the ‘kids’ because of my meatless diet. They are more likely to cater to my diet now, which is a complete switch from when I used to plan meals around them. Back in the day I had to make many allowances for my picky eaters. Even when my boys were young and ate only five or six things in the world, there was always the odd food, like flying fish roe sushi, that they would eat along with their plain pasta with butter and cucumber circles. I lived in fear that they would figure out what flying fish roe was and then even that would be out. Luckily for me, as they grew older their tastes expanded in the same proportion as their desire for ‘plain food with no sauce, nothing on the plate touching’ diminished. Some of you still may be there but don’t worry, they do eventually grow up and eat real food. I knew we were there when the last one crossed over into ~~the light~~ ‘salads’. My life was so much easier once I no longer had to hide veggies somewhere on their plates and could just serve them right out in the open, no secret dips or funny mashed potatoes. Whew!

My boys (young men now) still have an affinity for Asian food, and although they still eat flying fish roe sushi, their tastes for the exotic have also expanded. One of our favorite appetizers is Miang Kam (literally meaning Tasty Leaf Wrapped Tidbits) in which several ingredients, usually coconut, ginger, lemon, dried shrimp, peanuts and green onions, among many other interesting bits of food, are hand assembled in a leaf, topped with a yummy sauce, folded over and popped in the mouth where the ingredients combine for a burst of flavor. These Shrimp Lettuce Wraps are loosely inspired by Miang Kam, although I took many liberties with the selection of ingredients. The wraps themselves are reminiscent of the Thai dish with the garnishes of ginger, red chili pepper, toasted coconut, scallion and sliced lemon which provide an explosion of flavor. I added Sriracha to mine since I love spicy but a plum or sweet ginger sauce would be tasty too.

No meal is complete in my book without some kind of veggies, so I sliced up fresh bok choy and sautéed it with a bit of garlic and ginger and added mung bean sprouts, which were in my refrigerator, for good measure. I also made Coconut Rice with brown Jasmine rice, ginger, turmeric and cumin which came out a deliciously lovely yellow (thanks to the Turmeric, which I’m sure you’ve heard is the new wonder spice that provides antioxidants and health benefits to your food along with it’s unique flavor). Both side dishes are great as a base for the shrimp in the lettuce wraps or can be simply served on the side.

Shrimp Lettuce Wraps

Servings: 4
Time: 20 minutes
Difficulty: easy
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1 head Butter or Boston lettuce (whole leaves)

1 lb raw shrimp (shelled, tail removed)

4 Tbsn olive or avocado oil (divided)

4 cloves garlic, finely minced (divided)

1/4 tsp red pepper flakes

1/4 tsp chili powder

3-4 heads bok choy

1 cup bean sprouts(optional)

GARNISHES:

1/3 cup dried unsweetened coconut

1 fresh red chili pepper, minced

1 thumb-size piece of ginger, minced

3 green onions, minced

1 lime cut into small wedges

Sriracha Sauce, Plum Sauce or Sesame Chili Oil (Optional)

If you are using peeled and deveined shrimp, rinse them in cold water and pat them dry. If your shrimp still have the shells, remove the legs, shell and tail or watch this video for instructions on peeling shrimp.
Dry toast coconut into a pan (preferably cast iron) on medium high heat until golden brown. (1-2 minutes). Remove from pan and let cool
Wash and dry lettuce leaves and arrange on a platter with toppings.

Reheat pan and saute bok choy on medium heat in half the oil and garlic for several minutes. Add the bean sprouts, if using, and heat another minute or so. Remove from heat and place in a serving bowl.

Reheat pan on medium high and add the remaining oil, garlic, chili powder and red pepper flakes. Sautee the shrimp until it turns pink, 2-3 minutes. Remove from heat. Serve in hot pan or place in a serving bowl.
Assemble lettuce wraps with coconut rice (see recipe below), bok choy and shrimp topped with your preferred condiments. Or serve rice and bok choy on the side.

Coconut Jasmine Rice

Servings: 4
Time: 20 minutes
Difficulty: easy
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Coconut Jasmine Rice

1 cup brown or white jasmine rice
1 can coconut milk
1 cup vegetable stock
1 tsp turmeric
1 tsp cumin
pinch of saffron threads (optional)
1 clove garlic, minced
1/4 cup dry shredded or flaked coconut, unsweetened

Heat coconut milk and stock to boil. Add rice and spices and simmer for about 15 minutes, or until the water has evaporated. Remove from heat and let sit covered.
Dry toast the coconut in a pan on medium high heat for one or two minutes until golden brown. Remove from heat and let cool.
Fluff the rice with a fork. Serve topped with toasted coconut.

Wheatless Wednesday – Grilled Striped Bass with Chimichurri Sauce

by joycevandenbergporterMay 7, 2014

At the farmer’s market on Sunday, in a momentary lapse of judgement, I found myself buying a whole 2 1/2 pound striped bass. What was I thinking? I have never prepared a whole fish before! Well, Good Mother Diet is partly about expanding my culinary repertoire, so here goes… This recipe can also be adapted for cooking individual fish filets (see recipe for tips).

Chimichurri, a sauce which is a staple on Argentinian tables, is made from finely chopped parsley, minced garlic, olive oil, oregano, and white or red wine vinegar, although there are many variations which include cumin and other spices). Since striped bass has such a nice delicate flavor, I didn’t want to overpower it with too many strong flavors during cooking, so topping it with a spoon of chimichurri sauce after cooking is a great way to add freshness and flavor without ‘drowning’ the fish.

Cooking whole fish seems daunting but in reality, the preparation is quick and easy. The only challenging part is removing the bones which can be done before or after cooking. Most butchers (even at farmers markets) will gut, clean and scale the fish for you even removing the fins. If you ask, they might be willing to also butterfly and remove the bones so you don’t have to do it later. If you are preparing smaller fish that hasn’t been de-boned you can leave it up to each diner to remove the bones, however, if you are cooking a large fish and serving family style, it’s best to remove the bones and cutting the filets into smaller pieces for serving. Click HERE for video instructions on how to debone a cooked fish.

Grilled Striped Bass with Chimichurri Sauce

Servings: 2-4
Time: 20 minutes
Difficulty: easy
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1 whole white fish (bass, branzino, snapper), gutted, cleaned and scaled (deboned is a bonus)
6 – 8 sprigs fresh thyme
4 sprigs fresh oregano
1 lemon, thinly sliced
1 Tbsn olive oil

kitchen twine (optional)

Rinse and dry the fish with papertowels. Brush the inside of the fish with olive oil and sprinkle with salt and pepper.
Spread half the thyme and oregano sprigs inside the fish.
Arrange the lemon slices on top of the herbs and place the rest of the herbs on top of the lemon.

Wrap the twine, if you are using, around one end of the fish and tie it in place. Wrap it around the fish several times, to keep the filling inside, and tie the other end.

Preheat grill (or broiler). Cook fish for 5 minutes. Carefully turn it over and cook another 5 minutes, or until fish flakes easily.

If you are using filets instead of whole fish, brush both sides with olive oil and sprinkle with salt and pepper. Broil 3-4 minutes on a rack at least 6 to 8 inches away from heat. Turn fish over and place herbs and lemon on top. Broil 3-4 more minutes. Top with Chimichurri Sauce.

You can choose to serve the fish skin side up or down depending on preference.

Chimichurri Sauce

1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
1 large garlic clove, minced
1 Tbsn fresh oregano, finely chopped
1/3 cup flat-leaf parsley, finely chopped
1/2 tsp salt
2 small fresh or dried hot red chiles, seeded and minced

Combine all ingredients together and spoon over cooked fish.

Mexican Trio – Fish Tacos, Chile Rellenos & Black Bean and Mango Salad with Avocado Ranch

by joycevandenbergporterApril 30, 2014

Monday is Cinco de Mayo, a Mexican celebration which many Americans have wholeheartedly adopted. I mean who’s going to pass up an opportunity to legitimately drink margaritas and salsa dance on a Monday? (Stay tuned, I promise a recipe for the World’s Best Margaritas and easy ‘homemade’ tortilla chips on Friday). I have always focused on the wonderful Mexican food and cervezas without knowing much about the holiday itself, other than knowing cinco de Mayo means fifth of May in Spanish. It is a celebration of the Anniversary of the Battle of Puebla, in which the Mexican military was victorious over the French in 1862. The victory at Puebla became a symbol of Mexican resistance to foreign domination. Read more at Enclyopaedia Britannica.

In honor of this Mexican holiday, I am presenting a trio of Mexican goodies to include in your celebration next week. They are all wheat free, gluten free, and vegetarian, with the exception of the fish tacos. The fish tacos are made with roasted halibut, spiced with ancho chili, garlic and cumin, then topped with a creamy, lime coleslaw. If you don’t like creamy dressings, you can omit the sour cream/yogurt and mayo and substitute olive or avocado oil and vinegar for a fresh, zesty coleslaw. My coleslaw turned out a glorious pink color. The more red cabbage you use, the darker purple it will get. I try to buy fresh fish that is live caught (rather than farmed) and sustainably fished. Good choices are mahi mahi and halibut but any mild, white fish will work. Seafood Watch is a good source of information on selecting sustainable seafood.

I (with the ~~direction~~ able assistance of my son, Eric) made corn tortillas for the first time and it wasn’t a difficult as I thought it was going to be. If you don’t want to go to the trouble, you can find many very good store bought tortillas that are labeled organic (meaning non GMO). My favorites are organic, whole grain Taco Sliders by Mi Rancho. They are also the perfect size (4 1/2 inch round) for taco appetizers or mini quesadillas.

I fondly remember my Mom making chili rellenos when I was a kid, using canned chilis, stuffed with cheese, dipped in batter and fried. Sounds pretty good doesn’t it? This updated version includes fresh poblano peppers, not fried but roasted and stuffed with jalapenos and various cheeses topped with fresh tomatoes, cilantro and lime. We rounded out the meal with a Black Bean and Mango salad tossed with a dollap of homemade avocado ranch dressing. Yum!

Spicy Fish Tacos

Servings: 4-6
Time: 30 minutes
Difficulty: easy
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2 pounds halibut(or other mild white fish), skinned, and cut into 4 to 6 pieces
3 Tbsn chili powder

1 teaspoon(s) ground cumin

1/2 tsp cayenne pepper(or more to taste)
1 clove garlic, minced or 1 tsp garlic powder
2 Tbsn lime juice
2 Tbsn olive oil
1 teaspoon(s) salt

Combine chili powder, cayenne, cumin, garlic lime juice, oil and salt in a gallon zip lock baggie and shake to combine.
Add fish and allow it to marinate for 20 minutes or so.

When ready, broil fish for 4 or 5 minutes per side, until fish flakes easily. (fish can also be cooked on the grill)
Break into pieces for serving, if desired.

Coleslaw

3 cups red or green cabbage, finely shredded

2 Tbsn fresh cilantro, chopped

1/2 jalapeno

1/4 cup sour cream or yogurt
1/4 cup mayonnaise
1 tsp lime zest
2 Tbsn lime juice
1 tsp sugar
2/3 tsp salt

Combine all ingredients, except cabbage, jalapeno and cilantro, in a small bowl and stir until creamy.

While wearing gloves, seed and mince jalapeno and add to cabbage and cilantro.

Add creamy mixture to cabbage mixture and toss to combine.

Tortillas

If you are using pre-made tortillas, you can wrap stacks of 10 or 12 in damp paper towels and heat them in the microwave for 30 seconds or so. Or wrap them in foil and heat them in a 375 degree oven for 10 to 15 minutes. Wrap them in a clean towel to keep warm. If you are feeling industrious and want to make them yourself, here is how:

2 1/2 cups masa

1 1/2 cups water

1 1/4 tsp salt

Combine all ingredients and form into a ball, kneading until it’s smooth. It should be firm not sticky. It will not be elastic like a four dough. Add water if it doesn’t form a ball or masa if it’s too sticky;.
For each tortilla, form a golf sized ball of dough and place it between two sheets of parchment or waxed paper and roll it into a flat circle with a rolling pin. You can free form it or use an inverted bowl as a ‘cookie cutter’. A golf sized ball will yield a 5 or 6 inch tortilla.

Cook tortillas in a dry (ungreased/ heavy skillet, preferably cast iron, for 1 or 2 minutes on each side over medium heat until there are several small brown spots. Stack them as they are done and cover with foil or a clean dish towel.

Chiles Rellenos

Servings: 4-6
Time: 30 minutes
Difficulty: medium
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6 poblano peppers
1/2 small onion, minced
1 garlic clove, minced
1 jalapeño, seeded and minced
1 1/2 cups shredded cheeses (jack, pepper jack, cheddar, parmigiano)
2 tablespoon(s) chopped cilantro
Salt

1 cup grape tomatoes, quartered
2 tablespoon(s) chopped cilantro
1 tablespoon(s) freshly squeezed lime juice
Salt and freshly ground pepper

Roast the poblanos directly over a gas flame or under a broiler, turning occasionally, until they are charred all over.
Transfer the peppers to a bowl, cover with plastic wrap and let cool. Peel. The skins will come off easily

Using a small, sharp knife, make a small lengthwise slit in each one, near the stem end and carefully remove the core and seeds, leaving the stem on if possible. If you accidently cut it off, you can add it back after the pepper has been stuffed.

Sauté the onion, garlic and jalapeño over medium heat, stirring occasionally, about 5 minutes. Let cool, then add the cheese and chopped cilantro.
Carefully stuff the cheese filling into the poblanos and press the poblanos closed.

Place the stuffed poblanos on a baking sheet and roast at 425 degrees for 10 to 12 minutes, until the cheese is melted.
Combine tomatoe, cilantro, lime and salt in a small bowl.
Serve chile rellenos with tomato garnish.

Black Bean and Mango Salad with Avocado Ranch

Servings: 4-6
Time: 20 minutes
Difficulty: easy
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1 head romaine

1 can black beans, drained and rinsed

1 cup cherry tomatoes, halved

1 cup fresh mango, diced

1 avocado, peeled, seeded and diced

Chop romaine and top with beans, tomatoes, mango and avocado.
Dress with avocado ranch.

Avocado Ranch

1 ripe avocado
1/3 cup sour cream
1/4 cup mayonnaise
2 tablespoons freshly chopped parsley or cilantro
1 garlic clove, minced
1 teaspoon worcestershire sauce
1 Tbsn apple cider or white vinegar
1 clove garlic, minced
1/2 teaspoon salt
pepper to taste

Combine all ingredients in a food processor and blend until smooth, scraping down the sides occasionally when needed. Thin with water if desired.

Wheatless Wednesday – Ginger Shrimp & Sugar Snap Peas

by joycevandenbergporterApril 3, 2014

“What’s for dinner?” That is the number one question asked when my boys are home. The second most asked question? “Have you seen my shoes/my phone/ my keys?” It can be hard coming up with interesting and delicious meals, day after day. I can remember my Mom saying “The cooking part is not hard, it’s coming up with the ideas and having all the ingredients that is so exhausting”. “I hear you, Mom!” I battle menu fatigue by keeping a pantry stocked with beans, grains and legumes and I try to have a lot of fresh produce around so I have more options without having to ~~order takeout~~ run out to the store with a long grocery list. I also try to keep my freezer stocked with flash frozen raw shrimp and scallops that thaw quickly.

I often get dinner inspiration from wonderful produce I find at the farmer’s market, or if I’m lucky, right from my own garden. Yesterday, my late fall gardening efforts were rewarded with an abundance of juicy, fat sugar snap peas hanging off their vines. I harvested a giant bowl of them and started to think about the best way to showcase these emerald gems. Their color is fabulous so I decided to pair them with colorful bell peppers, mushrooms and shrimp for a very spring-like meal. The beauty of this dish is that it is very simple, only a few really good ingredients, but delicious and pleasing to the eye.

I never learned to properly stir-fry. I understand the concept of starting with the vegetables that need to cook the longest and ending with those that are fastest cooking. I just never really mastered the technique of pushing the cooked food up on the sides of the wok. I’m sure it was operator error but everything always ended up down in the bottom in a big jumble. I prefer to cook everything separately so I can more easily control the level of cooking, plus each vegetable maintains it’s distinct flavor and character. I cooked the snow peas and peppers first, then the mushrooms and lastly the shrimp. Then I threw all the vegetables back in the pot with the shrimp and tossed them together. I served it over brown rice, but any grain, or even pasta, is a great setting for this dish. A very simple way to add more flavor to rice, without resorting to heavy sauces, is to cook it with vegetable broth instead of water and toss in a one inch piece of fresh ginger, peeled but not chopped. Just remove the ginger before serving.

Ginger Shrimp and Sugar Snap Peas

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 lb raw extra large shrimp

2 cups fresh sugar snap peas

1 red bell pepper

1 yellow bell pepper

8 crimini or baby bella mushrooms

2 Tbsn grated ginger

3 cloves garlic, minced

3 Tbsn coconut or olive oil

dash Creole Seasoning

Salt and pepper to taste

Using a sharp knife, shell and devein shrimp. VIDEO on how to shell and devein shrimp Wash shrimp and dry with papertowels.
Cut off the stem of the sugar snap peas and remove the string
Slice the bell peppers into strips, discarding seeds and pith.
Wipe mushrooms clean with a damp papertowel. Cut off dry end of stem and slice.

Heat 1 tbsn of oil in a heavy pan (I love cast iron) on medium heat. Saute sugar snap peas and peppers (together or separately)for 4 or 5 minutes with half the garlic and ginger. Transfer to a large plate or bowl and leave uncovered (so they don’t continue to cook).

Add a bit more oil if necessary and sauté the mushrooms with the rest of the ginger and garlic, 2 or 3 minutes or until slightly browned on the edges. Transfer to plate with vegetables.

Add a bit more oil if necessary and sauté the shrimp about a minute per side, or until pink and firm. Sprinkle with creole seasoning or just salt and pepper.
Add vegetables back into the pan along with any juice made by the veggies and stir until hot. Add salt and papper to taste.
Serve over long grain brown rice, or any grain or pasta

Wheatless Wednesday – Kusshi Oysters with Jalapeno Mignonette

by joycevandenbergporterMarch 12, 2014

I’m not sure if oysters really make you fall in love, or even lust, but the possibility is certainly a fun concept. The last two times he’s been to the Farmer’s Market my husband has come home with fresh oysters. Hmmm… ‘Oysters have always been linked with love. When Aphrodite, the Greek goddess of love, sprang forth from the sea on an oyster shell and promptly gave birth to Eros, the word “aphrodisiac” was born. The dashing lover Casanova also used to start a meal eating 12 dozen oysters.” (www.globalgourmet.com) Regardless of their effect on our love lives, oysters are at the very least nutrient rich and low in fat and calories (57 for 6 medium for those counting). High in protein and low in fat, oysters are an excellent source of vitamins A, B1(thiamin), B2 (riboflavin), B3 (niacin), C and D. Four or five medium size oysters supply your daily allowance of iron, copper, iodine, magnesium, calcium, manganese and phosphorus. Oysters also provide large amounts of zinc; a mineral which boosts prostate health, so maybe there is a germ of truth to the folklore. (Nutritional Data from www.hogislandoysters.com)

We bought two kinds of oysters from the Santa Rosa Seafood Company at the Marin Country Mart Farmer’s Market on Saturday. Kusshi ( meaning precious in Japanese) is a West Coast oyster, grown in Deep Bay, British Columbia. They are small, sweet and very clean tasting so we decided to serve them raw with a tasty jalapeno mignonette called “Hog Wash” by the Hog Island Oyster Company. My husband has become quite an expert shucker, armed with an oyster knife and oven mitts to protect his hands from the sharp shells. I would not suggest trying to shuck your own oysters without the proper tools. Click here for a video on how to shuck oysters: http://hogislandoysters.com/kitchen/shucking-oysters

The other oysters, local Drake’s Bay, are very large and meaty, more than bite size, so we just popped them on the grill whole. Once you hear them ‘pop’, you can pry the top shell off and top them with barbecue sauce. We used the rest of the yummy Chipotle Butter (also a Hog Island recipe) left over from the last time we made them. Since I have already posted that recipe I won’t repeat it. To see that original post with complete recipe and directions click here: https://goodmotherdiet.com/2013/12/21/grilled-oysters-with-garlic-chipotle-butter/

Jalapeno Mignonette

Servings: 3/4 cup
Time: 10 minutes
Difficulty: easy
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Jalapeno Mignonette (aka Hog Wash)

1/4 cup seasoned rice vinegar
1/4 cup natural rice vinegar
1 large shallot, peeled and roughly chopped
1 large Jalapeno pepper, seeded and roughly chopped
1/2 bunch of cilantro
juice of 1 lime

Put all ingredients in a food processor or blender and process until smooth. For a chunkier mignonette, just dice the shallots, jalapeno and cilantro finely and combine ingredients. This is mildly spicy, so for more spice, include some or all of the jalapeno seeds.

Wheatless Wednesday – Fish in Parchment

by joycevandenbergporterFebruary 5, 2014

Do you ever have days where dinner seems impossible? One kid has basketball practice and another is at play rehearsal, both done at different times. Your spouse is working late and you just walked in the door. Sometimes the concept of a healthy family dinner is just that, a concept. Before you pick up the phone to order Chinese takeout (again) check out my very easy fish in parchment which can be assembled in minutes or pre-assembled and cooked whenever you are ready. This has been a go-to dinner for me over the years because it is just so convenient and I can easily cater to each family members’ personal tastes. I pre-assemble each piece of fish in a square of parchment or aluminum foil and write each person’s name with a sharpie and throw them into the oven as needed. By far the fastest side is couscous (a huge hit with my kids) which only takes 5 minutes, but since this is Wheatless Wednesday, I will be serving my fish over brown Jasmine rice. Most grains can be cooked ahead of time and will sit and wait until you’re ready and they make a perfect pairing with fish in parchment as the delicious juices add a boost of flavor to what is normally a fairly bland side dish. The best part of this meal though is the presentation. I love a ‘pretty plate’ and this is certainly nice enough to impress your dinner guests, plus you can prepare everything ahead of time and clean up is easy.

When they were little boys, my kids’ tastes were very finicky, so I was limited to what vegetables or seasonings I could include. Dylan was a purist, butter and salt only. Jackson liked thinly sliced zucchini circles on his and Eric was more adventurous with red peppers. As they got older their palate grew right along with them, and I started adding jalapenos, sliced red onions, mushrooms, capers, tomatoes, olives, cooked eggplant, pretty much anything I had available. The trick is to know your customer and prepare with them in mind. Parents with picky eaters, take heart. My boys, who at one time couldn’t have any food touching on their plate, have moved on to gourmet and exotic foods like seared ahi, sushi and escargot.

A light fish like red snapper, tilapia or sea bass are very mild and suit themselves to cooking in parchment. Cooking in parchment is really steaming the fish in its own juices which is a healthy and tasty way to cook. The juices also pick up the flavors of any vegetables and seasonings you include and create a delicious ‘broth’. You can use parchment or aluminum foil but foil cooks a bit hotter, so fish might get done more quickly, and some ingredients will react with it, especially lemon juice and wine.

Fish in Parchment

Servings: 4
Time: 30 minutes
Difficulty: easy
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4 – 6 oz pieces of fish (red snapper, tilapia or sea bass)

4 Tbsn butter or coconut oil

4 12″ squares parchment or aluminum foil

1 red pepper, thinly sliced

several cloves garlic, chopped

1 small zucchini, thinly sliced

1 – 2 jalapeno peppers, chopped

1 Tbsn capers

1/2 tsp ground oregano

Preheat oven to 400 degrees.
In a small saucepan, dry saute the red peppers with oregano for a few minutes. Remove from heat and let cool. (Optional)

Wash and dry fish. Place each piece of fish in the center of a square of parchment.
Dot each piece with butter and sprinkle with a dash of salt.
Add jalapenos, garlic and capers.

Top with onion, zucchini and redpeppers
Fold parchment in half the length way of the fish and fold to seal the edges together. Crimp the sides carefully to keep liquids and steam inside.

Label your parcels with a sharpie and place on a cookie sheet
Bake or broil for 12 to 17 minutes, depending on the thickness of the fish and how many vegetables you include.

To serve, spread jasmine rice in a circle on the plate. Place fish parcel in the center and open carefully (It will be steamy). Rip the parcel in half, lengthwise and slide fish onto the rice. Be creative and enjoy!

Wheatless Wednesday – Mojo Bass with Beans and Rice

by joycevandenbergporterJanuary 22, 2014

Mojo Bass with Beans and Rice

After spending a week sampling food in Cuba, I couldn’t wait to get home and try some of my favorites. I had an opportunity to try many types of fish, Bass, Pargo (red snapper) and Dorado (mahi mahi). One of my favorite preparations included fish seasoned with Mojo, which is a very popular sour orange/garlic/herb sauce topped with a combination of fruit and vegetables. Mojo can also be cooked with chopped onions and used as a dipping sauce. I topped the fish here with chopped avocado and mango which go nicely with the Mojo sauce.

A typical Cuban meal would consist of rice and beans, cooked together or apart. When cooked together the recipe is called “Moros y Cristianos” (black beans and rice). (We all had a laugh at this because the English translation is literally Moors and Christians which is not helpful on a menu.) If cooked separately it is called “Arroz con/y Frijoles” (rice and beans). A main course is usually pork or beef, which is not on the Good Mother Diet, however seafood is plentiful (as Cuba is an island) and it is traditional to serve some sort of side dishes like tubers, such as yuca, malanga, and potato all served either hervidas (boiled) or fritas (fried), as well as plantains and bananas). So even for vegetarians, even though it’s a meat heavy diet, there are plenty of yummy things to eat.

I had some form of beans and rice for most meals, many of which had sauteed peppers or other vegetables, but I found that my favorite was a simple black beans and rice. White rice is traditional in Cuba but I prefer a long grain brown rice which has more flavor as well as better food value. You can soak the beans overnight and cook them as described on the label, or you can use canned beans that have been drained and rinsed. Authentic beans and rice is made using the water from the cooking calls for cooking the garlic and onions in bacon, however, I have modified this recipe from “Cuban Home Cooking,” by Cossio and Lafray, to be vegetarian/vegan.

I also loved trying the varieties of fruits and vegetables available on this tropical island. My favorites were steamed or fried yucca, also known as cassava, and fried sweet potato. I am not a fan of plantain but loved fried bananas. I was skeptical that I could find yucca in my supermarket (and I didn’t even know what it looked like) so was surprised to see a sign for fresh yucca, which turns out to be a long, squashlike vegetable with a hard brown shell right in my local Whole Foods. Ideally, I would try to eat more seasonal, local foods, however, if I want to try cooking something like yucca or mango that doesn’t grow around here, my only option is to buy it imported from Mexico or South America. Later this week I’ll try out a few Cuban desserts and share my results. Enjoy

Mojo Bass

Servings: 4
Time: 60 minutes
Difficulty: easy
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2 Tbsp fresh orange juice

2 Tbsp fresh lime juice

1 tsp minced garlic

1 Tbsp olive oil

1 tsp ground coriander

1/2 tsp ground cumin

¼ tsp ground oregano

1/8 tsp salt

4 5 or 6 oz bass fillets (or another white fish like snapper or cod, 1 inch thick)

cooking spray or oil for the pan

1 small mango

1 avocado, peeled, seeded and chopped

2 Tbsp fresh mint, sliced crossways into slivers

Preheat broiler.
Combine first 8 ingredients, stirring with a whisk or briskly with a fork.
To chop mango, cut in ‘half’ vertically just to the side of the seed on the flat side. Then make a row of cuts in the flesh, taking care not to cut through the skin. Then turn and make a row of cuts crosswise. Flip the skin inside out and you can easily cut off the cubes. Click the link below for a video on how to cut a mango. http://www.youtube.com/watch?v=Go-n27Zkv4k

Combine mango, avocado and mint in a small bowl and set aside. Placing the avocado pit on top will prevent it from turning brown.

Arrange fish, skin side down, on a baking sheet coated with cooking spray or olive oil. Brush half of orange juice mixture over fish (you can marinate up to an hour); broil 4 minutes. Brush with remaining orange juice mixture; broil 4 minutes or until fish flakes easily when tested with a fork. Top with avocado/mango mixture.

Cuban Beans and Rice (Moros y Christianos)

1 cup uncooked rice

1 cup cooked and drained black beans

2 Tbsp olive oil

1 ½ cup vegetable broth (1/3 cup more if using brown rice)

½ onion, minced

2 cloves garlic, crushed

Saute onion and garlic in 1 Tbsn oil on medium heat until onion is translucent. Remove from pan and set aside.
Add rice to the pan and saute until it starts to crackle.
Add vegetable broth, cover and let cook over medium low until the rice is tender but not mushy (brown rice will take longer).
Add the beans and onion/garlic mixture and 1 Tbsn oil and cook a few minutes longer. Serve warm.

Yucca (Cassava)

1 or 2 fresh Yucca(or frozen)

1 tsp salt

2 garlic cloves, finely minced

2 Tbsn lemon juice

1/3 cup olive oil

Cut the ends off the yucca, then cut it in half, peel with a sharp knife and cut into large pieces.
Place yucca into a large pot and cover with water. Add salt. Boil until tender (about 30 minutes).
Drain off water and set aside.
Sprinkle with garlic and add lemon juice.
In a separate pan, heat olive oil until it begins to bubble. Pour over yucca and gently mix. Serve warm.

Fried Sweet Potato and Banana

1-2 sweet potatoes

2-4 bananas (unripe to medium ripe)

2-3 Tbsn olive oil, coconut oil or avocado oil

Peel sweet potatoes and slice horizontally
Peel and slice bananas and slice horizontally
Heat oil in a heavy pan and fry on medium high heat until browned on both sides.
Serve immediately