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.

Wheatless Wednesday – Roasted Cauliflower & Chickpeas with Tomatoes and Olives

by joycevandenbergporterSeptember 10, 2014

“A journey of a thousand miles must begin with a single step.” — Lao Tzu

Yesterday was a travel day for me (a 3000 mile journey from Maine to California), starting with a three hour drive to Boston Logan, then an almost seven hour flight to SFO into headwinds. I got home feeling tired but blessed. No matter how long the day, any flight that lands is a good flight in my book. I hate flying these days. It used to be that we only had to worry about the plane breaking mid-flight but now we have much more to worry about every time we get on a plane. It didn’t help that the ‘Safe Travels” bracelet that my friend, Stephanie, brought me back from Israel was found on the floor, (meaning the threads broke) a few days ago. I don’t consider myself very superstitious but this kind of freaked me out. What if it’s an omen? I mean that bracelet has done a good job of keeping the plane in the air for more than a year! So in ~~desperation~~ true form I re-tied the strings into a makeshift, albeit awkward, bracelet and put it on my wrist. I’m now in California so it must have worked, Whew! So why am I telling you this? In deciding what to make for Wheatless Wednesday, I took stock of what I had on hand which wasn’t much since I haven’t been home in weeks. I had done a quick trip to the market for essentials and picked up a small head of cauliflower so I knew that was going to be my feature. Then I went out to my garden and harvested a few large heirloom tomatoes, a lime, fresh herbs, a couple of red chili peppers and a handful of Sun Gold cherry tomatoes.

A quick check in my pantry yielded a can of garbanzo beans, so I was set. I had remembered that Gwyneth Paltrow had a recipe for Roasted Cauliflower and Chickpeas with Mustard and Parsley. I had great luck with Gwyneth’s famous White Bean and Swiss Chard Soup which was delicious so went back to her cookbook. “It’s All Good” to check out the recipe. Since it’s still summer, barely, (The first day of Fall also known as the Autumnal Equinox is on Tuesday, September 23, 2014, less than two weeks from now.) I decided to swap out the mustard for a dressing made with my fresh herbs and chili peppers along with spices, like cumin and chili powder. First I roasted the cauliflower and garbanzos and let them cool slightly. Then I drizzled them with the slightly spicy dressing and tossed it all with halved cherry tomatoes, olives and fresh parsley. This is a wonderful, ultra-healthy and satisfying main course, just serve with a side salad. It also makes a great side dish paired with almost anything.

In her book, Gwyneth also recommends using the tough outer leaves which are usually removed and discarded. I usually throw them in my green bin or give them to the chickens next door but decided to take Gwyneth up on her challenge. As suggested, I sliced and sautéed them in butter and garlic. What could be bad? I could probably eat my shoes if they were sautéed in butter and garlic… And the result? I sprinkled them with sea salt – Delicious! Gwyneth was right. They taste a lot like bok choy but slightly firmer. The best part is that you get a second dish, two for the price of one!

TIP: I made this dish more summery by using fresh herbs and spices in the dressing instead of mustard and I also included red chili peppers, cherry tomatoes and olives for a more salady feel. If you would like to make Gwyneth’s original dish, omit the spices, tomatoes and olives. For the dressing, add 1/4 cup olive oil, salt and pepper and 1 tablespoon each, Dijon mustard and seeded mustard.

Roasted Cauliflower and Chickpeas with Tomatoes and Olives

Servings: 4
Time: 60 minutes
Difficulty: easy
Print

14-ounce can chickpeas (garbanzo beans), or 2 cups cooked
1 head of cauliflower
Extra virgin olive oil
Coarse sea salt
1/2 cup cherry tomatoes
1/2 cup olives (any type)
1/4 cup chopped Italian Parsley
Dressing:
3 Tbsn olive oil
1 tablespoon white wine or apple cider vinegar
1 tsp lime juice (or more to taste)
1 tsp cumin (or more to taste)
1 tsp chili powder (or more to taste)
1 tbsn chopped red chilis (optional)
Freshly ground black pepper

Drain chickpeas and let dry, or dry with towels.

Remove the outer leaves from the head of cauliflower, core and cut into bite-sized florets. Since garbanzos are small, I like to cut the florets pretty small too.

Toss the chickpeas and cauliflower together in a large roasting pan with 3 Tablespoons of olive oil and a big pinch of salt. Roast at 400 degrees for about 45 minutes.

Remove from the heat and let cool, slightly, while you make the dressing. Whisk together the oil, vinegar and spices. Add salt and pepper to taste.

Add tomatoes, olives and parsley. Drizzle with dressing and gently combine. Serve warm or at room temperature.

Wheatless Wednesday – Grilled Romaine & Tomato with Gorgonzola

by joycevandenbergporterSeptember 3, 2014

I have never been a big fan of romaine lettuce, until now! This time of year, pretty much everything ends up on the grill, perhaps in an effort to keep the kitchen cool. It sounds odd to grill lettuce and I was skeptical the first time but this is now my favorite way to serve romaine. Charring fruits and vegetables, even lettuce, enhances their natural flavors and transforms them into a delicacy. Just split fresh romaine head down the middle, leaving the core intact, brush with olive oil and place face down on a hot grill. Top grilled romaine with a balsamic vinaigrette and sprinkle with gorgonzola or parmesan, or just serve on its own. This is not the prettiest of salads but you won’t believe how delicious it is. I also threw some tomatoes on the grill and topped them with gorgonzola and fresh basil.

Here are some surprising nutrition facts about Romaine lettuce that you may not know:

1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium. One head of romaine has 206 milligrams (mg) of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin A Than An Carrot. One head of romaine contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.

5 – Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

8 – Rich Source of vitamin K. As with most leafy greens, romaine is super rich vitamin K with 535% RDA in one head.

9 – Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

10 – Mineral-Rich. Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

Makes me a believer!

Grilled Romaine and Tomato

Servings: 6
Time: 15 minutes
Difficulty: easy
Print

3 heads romaine lettuce (1 for every 2 people)
3 ripe but firm tomatoes (optional)
4 Tbsn olive oil, divided
2 Tbsn balsamic vinegar
1 Tbsn apple cider vinegar or red wine vinegar
1 tsp fresh thyme, minced
1/4-1/2 cup crumbled gorgonzola or grated parmesan
salt and pepper

Remove any old looking, leafy outer leaves of each head of romaine. Slice each head down the center lengthwise keeping the core intact. Rinse thoroughly with cold water and drain. Slice tomatoes in half, if using.

Brush both sides of romaine (and tomatoes) with 2 Tablespoons olive oil and sprinkle with salt and black pepper.

Grilled Romaine7

Preheat the grill and make the dressing while waiting for the grill to get very hot. Combine remaining olive oil, vinegar and thyme in a small bowl and set aside.

Place the romaine and tomatoes flat side down on the hot grill

Grill 2 to 3 minutes or until charred. Turn romaine a 1/3 turn and char one side of the curved side

Rotate to char the final side (tomatoes only need to be turned once and then removed to a serving platter) Remove romaine from heat and place on a serving platter.

Drizzle with dressing.

Sprinkle with parmesan or gorgonzola, if desired. Top tomato with fresh basil.

Wheatless Wednesday – Root Vegetable Slaw with Burrata

by joycevandenbergporterAugust 27, 2014

Roots don’t get the respect that they deserve. Don’t be fooled by the outward appearance of most root vegetables with their tough, hairy rough exteriors which only serve to protect the lovely jewels inside. Their gorgeous interior colors indicate their rich nutrient value with each root containing it’s own set of health benefits. This raw root salad is the epitome of Eat the Rainbow with it’s vibrant red, pink, orange, yellow and green. Roots are packed with a high concentration of antioxidants, Vitamins C, B, A, and Iron. Roots, which grow under ground, absorb vitamins and minerals from the soil and are the energy store house for the plants. Their complex carbohydrates and fiber makes us feel full and satiated, hopefully satisfying our cravings for junk food. Summer is a great time to eat root vegetables fresh when you can eat them raw and get the most health benefits.

This Root Vegetable Slaw is from the “Jerusalem” cookbook which I received as a very thoughtful birthday gift from a good friend. “Jerusalem: A Cookbook” was written by Yotam Ottolenghi and Sami Tamimi, chefs who grew up on opposite sides of Jerusalem; Mr. Tamimi in the Arab East and Mr. Ottolenghi in the Jewish West, although they didn’t know each other. They left Israel more than 20 years ago and met in London where they became close friends and business partners. This is more than just a cookbook. It’s a gorgeous collection of photos, recipes, history and stories about Jerusalem. The authors describe it as “a self-indulgent, nostalgic trip into our pasts.”

I loved this salad! At first I wasn’t sure about the combination of raw vegetables and soft cheese but the combination of crispy fresh with creamy soft is really nice. The recipe calls for Labneh, which is really common in the Mediterranean. It’s not as easy to find here so I substituted Burrata which is a fresh Italian cheese made from mozzarella and cream. It’s softer and creamier than fresh mozzarella. Burrata means “buttered” in Italian which seems very appropriate. “Jerusalem” includes a recipe to make your own Labneh if you are so inclined, or maybe you will find it in a market near you.

Root Vegetable Slaw with Burrata

Servings: 6
Time: 20 minutes prep plus 45 minutes chilling
Difficulty: easy
Print

3 medium beets
2 medium carrots
1/2 celery root
1 medium kohlrabi (optional)
4 Tbsn lemon juice
4 Tbsn olive oil
3 Tbsn sherry vinegar (or mirin)
2 tsp sugar
3/4 cup cilantro, coarsely chopped
2/3 cup flat leaf parsley, coarsely chopped
3/4 cup mint, ribboned or chopped
1/2 Tbsn lemon zest
salt and pepper
1 cup burrata or labneh (optional)

Peel vegetables and slice then thinly into matchsticks (julienne).

You can use a mandolin or food processor. To do it by hand, stack a few slices at a time on top of one another and cut them into thin strips.

For carrots, slice off ends and cut into halves or thirds, depending on the size of the carrots. Mine were small so I used four.

Try to cut all vegetables into the same sized matchsticks.

Place all strips in a large bowl and cover with cold water. Set aside while you make the dressing.

Wash and dry a lemon. Zest the lemon first, then halve and squeeze the juice.

Place the lemon juice, olive oil, vinegar, sugar and 1 teaspoon salt in a small saucepan. Bring to a gentle simmer and stir until the sugar and salt have dissolved. Remove from heat.

Drain the vegetable strips and transfer to a paper towel to dry well. Dry the bowl and replace the vegetables. Pour the hot dressing over the vegetables, mix well and let cool. Place in the refrigerator for at least 45 minutes.

Slice mint into ribbons and chop herbs, if you haven’t already done so.

When ready to serve, add the herbs, lemon zest and 1 tsp black pepper to the salad. Toss well, taste, and add more salt if needed.

Serve with burrata or labneh on the side, if desired.

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

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.

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.

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

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 – 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
Print

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!

Wheatless Wednesday – Arugula Salad with Roasted Corn and Edamame

by joycevandenbergporterJuly 9, 2014

What does it mean if you see a groundhog in the summer? A couple of days ago, I spotted a fat, furry little creature stealing strawberries from my garden. It scurried off into the woods as soon as it saw me but not before I got a good look. It took me a couple of days to figure out what kind of animal it was since I have never seen one before and I have to admit that I became a bit obsessed. It looked like a beaver but with a fluffy, bristle brush-like tail. I finally spotted an internet picture of my new little friend, who turns out to be a groundhog, although here in Maine they are called woodchucks. I know that Maine had a brutally long winter and Punxatawny Phil saw his shadow on Groundhog Day dooming the East to six more weeks of winter, so I hope that this means six extra weeks of summer. Perhaps the fact that the little guy is a Mainer, and therefore, only a woodchuck, maybe it doesn’t mean anything and he is just a cute little neighbor who likes my strawberries…

Photo Courtesy of http://www.teacheratlas.com

So what does my groundhog/woodchuck have to do with Wheatless Wednesday? Nothing, except that I was carrying all the veggies I just bought into the house when I spotted him and almost dropped them in my excitement. This week in Maine has been hot and humid so we are eating lots of salads. You might say I overthink food, and perhaps I do, but here is my take on a Green Salad, which is green (arugula) on green (edamame) on green (snowpeas) on green (avocado) on green (scallions) with just an accent of color (corn and maybe a sprinkle of goat cheese). The variety in this salad comes from the flavors and textures rather than most summer salads that are generally pretty colorful.

Corn is just starting to come into season and I have had trouble finding organic, non-GMO corn here in Maine, perhaps its just too early or maybe it’s an indication of how much of our corn is now GMO. 😦 It’s hard to pass up the bins of 10 ears of corn for $4.00 but I just did that yesterday. Instead I bought 3 hard to find ears of organic white corn for $3.00. Call me crazy but I really go out of my way to avoid GMO’s! Since corn was my accent in this salad, I decided to rub it with butter, salt and pepper(and maybe just a tad of Creole Seasoning. I like Tony Cachere’s) and roast it until it turns golden brown. I let it cool and then sliced the kernels off into the salad. Delicious!

Although this salad is light, it is also pretty hearty. Arugula is a great choice for a green salad. Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. The Edamame provides protein, fiber, vitamins and minerals (including calcium and iron). and the Avocado is nutrient dense and a source of good fat (which we need to absorb the nutrients so don’t hold back). Sugar Snap Peas are also a good source of vitamins and minerals including calcium and Vitamin C. Corn gets a bad rap but is actually pretty loaded in antioxidants and fiber. The best thing about this salad though is that it’s simple but delicious-a perfect hot summer meal!

Arugula Salad with Roasted Corn and Edamame

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

3 cups baby arugula
1 cup edamame (fresh or frozen, thawed)
1 cup sugar snap peas, sliced lengthwise
1 avocado, peeled and diced
2 scallions, thinly sliced
2-3 ears of fresh corn, shucked
2 tsp butter (olive or coconut oil)
salt, pepper & creole seasoning (optional)
2 Tbsn goat cheese (optional)

Wash corn and remove any remaining strings. Rub 1/2 teaspoon butter onto each ear (I used my hands which was messy but effective) and sprinkle with salt and pepper. I also like to add a bit of Creole Seasoning. Put in a roasting pan and broil for 3-5 minutes per side, or until golden brown. Let cool.

Place arugula in the bottom of a large bowl. Add snowpeas, avocado, edamame and green onions. Slice the kernels off the cobs and add to the salad.

Top with crumbled goat cheese or serve on the side, if desired.
To make a simple vinaigrette, whisk together 1/4 cup olive oil, 1/4 cup apple cider vinegar, 1 Tbsn lemon juice, 1/4 tsp salt and 1/8 tsp pepper
Drizzle with vinaigrette or serve on the side.

Meatless Monday – Composed Salad

by joycevandenbergporterJuly 7, 2014

What is a composed salad? It is a salad that has been artfully arranged and drizzled with vinaigrette rather than tossed. Why, you might ask, would you go to the trouble to arrange your veggies instead of just tossing everything together? Well the obvious answer is aesthetics. Composed salads elevate what would otherwise be a simple salad into an artistic centerpiece. The other benefit is that each ingredient maintains it’s integrity so you can taste each individual flavor. Of course it all ends up mixed together eventually but each person gets to ‘create’ their own personal salad by hand picking from the tray of goodies. Composed salads are usually hearty enough to be main courses, think Cobb Salad, but the possibilities are endless. If you don’t have a rectangular tray, go circular like this Rainbow Chopped Salad by Fueled By Vegetables.

You can even take the vertical or 3D approach like this layered Southwestern salad from Kitchen Excursions

I love composed or arranged salads, perhaps for the same reason I like to stack food and make edible ‘towers’ like my Crab Quinoa Tower or Polenta Towers. It must be the wanna be artist hidden deep inside me. Don’t worry I’m sticking to food. I recently went to my friend, Nicole’s birthday party where we ~~attempted~~ learned to paint flowers and owls. Lets just say that my sad little flower went quite happily to it’s demise in the dumpster. I guess my artistry only goes so far…

My friends know that I rarely make the exact same salad twice, but I do use the same techniques over and over again, changing the ingredients to use what I have on hand or meet the situation. If I need a main course salad, I use heartier ingredients like chopped egg, beans and avocado to fill up hungry bellies. For a side salad I might do a combination of veggies and fruit with just a sprinkle of feta or goat cheese. The beauty of a composed salad is that it is visually striking and completely flexible. Just layer the bottom of a wide container with greens and top with rows of any vegetables (or fruit), beans, cheese or nuts that you would normally put in a salad. Voila, you have a visual feast! It’s not more work, it just looks like it.

The amounts will vary depending on the size of your tray or bowl (A low platter works better than a deep bowl). Amounts listed here are what I used for this particular salad in a 14×14 square tray. Round works too, just put the ingredients you want the most of in the center rows, arrange them in triangles or concentric circles like a bullseye. In arranging the rows, take advantage of the variations in color to provide a contrast. I also put the cheese and egg on the sides so they are easier to avoid for those that are allergic or don’t eat them. Be creative! Use beets, artichoke, hearts of palm, strawberries, nuts or raisins. Adding grains like quinoa or rice help make it a hearty main course.

Composed Salad

Servings: 6-8
Time: 15 minutes
Difficulty: easy
Print

5-6 oz mixed lettuce
1 cup cooked, or 1 can garbanzo or black beans, drained and rinsed
2 large, ripe tomatoes, diced
1 large avocado, diced
1 cucumber, diced
1 yellow bell pepper, diced
3 hard boiled eggs, diced (optional)
3 oz feta, crumbled

Spread a layer of lettuce to cover the bottom of the container

Arrange each diced vegetable in rows, taking care to put allergens like cheeses and eggs on the outer rows.

Drizzle with your favorite vinaigrette or mix up a simple fresh one by whisking together 1/4 cup olive oil, 1/4 cup apple cider vinegar, 1 Tbsn balsamic vinegar, 1/2 tsp dry mustard, 1/2 tsp salt, 1/4 tsp pepper. Serve with more dressing on the side.

Wheatless Wednesday – Santa Rosa Plum Crisp

by joycevandenbergporterJuly 2, 2014

Looking for a simple 4th of July or summer dessert? How about an easy Stone Fruit Crisp? Plums are in season right now as are other stone fruits like peaches, cherries and nectarines. Crisps are very forgiving to make as there is little that can go wrong, no crust to make or fruit to arrange. Just cut up your favorite fruit, sprinkle it with a yummy topping and bake. The beauty of this dessert is it’s simplicity. This recipe is easily made vegan and gluten free and for a dessert, it’s pretty nutritious. The oats and almond flour combined with the fruit and dates are loaded with vitamins and minerals ( and fiber, of course). As an added bonus, your kitchen will smell divine!

I have a wonderfully prolific Santa Rosa plum tree in my garden in California. Usually I make plum jam which I put on toast or in my yogurt for the rest of the year. This spring in California has been so dry and warm that my plums were ripe and falling off my tree almost before I realized I was losing my crop. So right before my summer move to Maine, I gathered everything I could reach and decided to take them with me since I didn’t have time to do anything with them in California. I ‘smuggled’ the plums and some Meyer lemons, also from my garden, to Maine in my suitcase which I checked. I didn’t dare carry it on, since one of my friends once took home some of my lemons in her carry-on and security thought they were hand grenades. (Well they are rather large lemons!) I decided it was not worth the risk of possibly having to dump them so packed them in with my shoes and extra clothes and hoped for the best.

The lemons made the trip very well but a few of the plums got a bit bruised on their journey and are no longer quite as perfect for eating, so I decided to make a plum crisp. Since I have yet to do a complete restocking of my pantry, I had to make do with what I had on hand, even tearing open individual sugar packets to toss with the plums (after which, of course, I found the tin of sugar hiding up on the top shelf). Like I said, this is a very forgiving dessert…

TIPS: Most fruit crisp recipes call for wheat flour but I opted to go grain free and use almond flour, although almost any flour would work as a thickening agent and in the topping as well. I added pecans and almonds to the topping for added crunch as well as dates for extra chewy sweetness but both are optional. If you don’t use nuts, just add a bit more flour and oats so there is enough topping to cover the fruit. I usually prefer desserts that are one dedicated fruit but crisps are also good with a mixture of cut up fruits if that is what you have on hand. This is great way to make an amazing dessert out of leftover or less than perfect pieces of fruit. Instead of throwing them out, just cut out the bad spots. They will still taste delicious!

Santa Rosa Plum Crisp

Servings: 6
Time: 60 minutes
Difficulty: easy
Print

4 cups plums, pits removed and chopped

1 Tbsn coconut, oat or almond flour (white or wheat work too)

3 Tbsn sugar (honey, agave necter, etc.)-more if your fruit is under ripe or sour

1 tsp vanilla or almond extract

1/2 tsp ground cinnamon

Topping:

1/2 cup flour (made from any grain or legume)

1/2 cup oats (not instant or fast cooking)

1/2 cup pecans or almonds, finely chopped(optional)

1/4 cup dates, pitted and finely chopped (optional)

1/2 cup brown sugar, packed

1/8 tsp salt

1/4 cup butter or coconut oil, melted

Combine plums, flour, sugar, vanilla and cinnamon together in a medium bowl. Pour into an ungreased baking dish or pie pan

Mix together all topping ingredients with a fork until crumbly.

Spread topping evenly over the plum mixture
Bake for 40 to 45 minutes in a 350 degree oven. Plums should be bubbling and the topping a golden brown.
Serve with vanilla ice cream (optional)

Meatless Monday = Roasted Asparagus and Leeks

by joycevandenbergporterJune 29, 2014

GoodMotherDiet has temporarily relocated to Maine for the summer. We have a house on Bear Pond nestled at the base of Bear Mountain. Maine is a land of a thousand lakes and mountains where time goes more slowly. and we spend our days outside taking advantage of the abundance of nature. Life is very casual and dinner is generally a last minute gathering of friends at our various homes or restaurants after a long day of playing on the lake or hiking in the mountains, sometimes squeezing in a sunset cocktail before heading home to make dinner.

I flew in yesterday on the red eye and I am still getting my bearings. As always happens when I switch homes, I have to remember the layout of the kitchen, relocate the silverware drawer and take a look at the contents of the pantry. It usually takes me several trips to Hannaford before I have everything restocked. By evening we had our first dinner party, a typical potluck which travels from house to house along the lake. My contribution to the meal was Asparagus and Leeks with shallots and garlic, drizzled with olive oil and roasted in a hot oven. Although it is not the prettiest or most elegant of dishes, it is simple and delicious, a perfect addition to any meal. For an added touch of flavor, you can drizzle with balsamic vinegar before serving.

Roasted Asparagus and Leeks

Servings: 4-6
Time: 50 minutes
Difficulty: easy
Print

1 bunch asparagus
2 large or 3 small leeks
2 shallots
2 cloves garlic
2 Tbsn olive oil
1/2 tsp salt
1/4 tsp black pepper
1 Tbsn balsamic vinegar (optional)

Trim rough end of asparagus and place in a baking dish
Trim root end of leeks and cut off tops where the leaves start turning green. Wash leeks under running water, fanning each layer like a deck of cards to remove any dirt left between the layers. Pat dry and place in the baking dish.

Slice shallots lengthwise into large matchsticks

Slice garlic into thin strips
Sprinkle with salt and pepper

Drizzle with olive oil and gently toss to coat vegetables with oil

Roast in the oven at 400 degrees for about 25 minutes, stirring 3 or 4 times. They should be tender and beginning to brown on the edges.

Wheatless Wednesday – Breakfast Polenta in a Mug!

by joycevandenbergporterJune 25, 2014

I love shortcuts and life hacks – but only if they work! I will admit to sometimes using garlic paste from a tube, instead of chopping a pile of garlic cloves, or bags of pre-washed greens when I’m pressed for time and it can mean the difference between a home cooked meal and take out. Sometimes you just have to go with whatever works and often the shortcuts are just short of brilliant. For your reading pleasure I have provided a link to 40 Great Life Hacks which just may give you a good idea or two (or at least you will be impressed by the cleverness of some people).

Photo Credit: 40 Life Hacks

Knowing my interest in food (and avid GMD followers), my Mom and Dad sent me an early birthday present, “250 Best Meals in a Mug”, a cookbook by Camilla V. Saulsbury with single serve recipes that can be made start to finish in a mug. I know this is a departure from most of my recipes, but my parents thought it was a fun concept and so different from the way I usually cook. So I decided to check it out. Meals in a Mug has recipes for breakfast, lunch, dinner and dessert, all made and served in a mug for one. Brilliant! This not only solves the problem of making (and eating) too much food but also drastically reduces the prep and clean up time. No pots or pans to clean, just one mug and one spoon. How nice is that, especially at breakfast time when you’re trying to get out the door?

I was immediately drawn to her recipe for Brown Sugar Vanilla Polenta. You might have had creamy polenta for dinner but have you tried it for breakfast? Talk about comfort food, all warm and creamy, sprinkled with brown sugar and a swirl of butter. Yum! It tastes totally decadent and sinful yet, is surprisingly healthful. I used stone ground, non GMO, organic cornmeal which provides fiber, minerals (including magnesium and selenium) and vitamins (including B1 and B6), organic milk and dates, which are an underappreciated fruit. They are also a good source of fiber and a great source of iron plus their natural sugar is an excellent substitute for ordinary sugar. I had good success in the past using dates for their sweetness in my Oat Nut Bars which are ~~addicting~~ pretty darn good.

I rarely make polenta though because I am the only polenta eater in my house and I end up eating too much. However, the mug concept opens a whole new world of cooking for me, fast, easy and completely self-serving as I only have to cater to my own tastes. If you are really in a hurry in the morning, you can prepare the mug before bed. Measure the cornmeal, dried fruit and salt into the mug and let it sit on the counter overnight. You can also pre-measure the butter, vanilla, milk and water and refrigerate over night.

TIPS: I have never really used the microwave for anything other than reheating leftovers or making popcorn, so it took a couple of tries to get it right. My microwave must be more powerful than the cookbook author’s, since my first attempt boiled over, so I have adjusted the times based on my personal experience. I listed the cooking times as ranges because your microwave may take longer than mine, but I would start by using the shortest time at first. I also reduced the amount of brown sugar from the original recipe by a third because the dates made it sweet enough (even without the pecans). If you use cranberries or raisins you may need to add more sugar, depending on your tastes. The glazed pecans make a delicious topping for creamy polenta (or ice cream) but they are also a great snack. Just make them ahead and store them in a covered container or zip lock bag.

Breakfast Polenta in a Mug

Servings: 1
Time: 5-6 minutes
Difficulty: easy
Print

1/4 cup yellow cornmeal (preferably non GMO stone-ground)
3 chopped dried dates (or 1 1/2 Tbsn raisins, cranberries or other dried fruit)
1/8 tsp salt
2/3 cup water
3/4 cup milk, divided
2 tsp butter or coconut oil (optional)
1/4 tsp vanilla extract
1 tsp packed brown sugar ( sugar, maple syrup, honey or agave necter)
1 Tbsn glazed pecans, recipe below (optional)

In a mug, combine cornmeal, dried fruit, salt, 1/2 cup milk and water.
Place in the microwave on top of a doubled paper towel and microwave on High for 2-3 Minutes.
Stir, making sure you get the cornmeal off the bottom. Microwave on High for 1-2 minutes.
Stir. Microwave on High for 1-2 minutes. Check for thickness. Microwave another minute if necessary.
Stir in butter and vanilla and sprinkle with brown sugar. Drizzle with remaining milk, if desired and top with pecans or fresh fruit. Yum!

Glazed Pecans

Servings: 4
Time: 20 minutes
Difficulty: easy
Print

1/4 white sugar)
1 Tbsn butter or coconut oil
1/8 teaspoon salt

2 Tbsn water
1 1/2 cup pecan halves (or walnut)

Combine sugar, butter, water and salt in a large skillet and stir over medium heat until butter is melted.
Add pecans and cook, stirring constantly, making sure pecans are evenly coated, for 5-7 minutes.
Spread pecans in single layer on parchment paper and cool completely.

VARIATIONS: To make pecans for snacking add 1/4 to 1/2 teaspoon of cayenne pepper for a spicy kick. For a sweeter, dessert topping add 1/4 teaspoon vanilla or dash of cinnamon. You can even substitute the white sugar for brown sugar for more of a carmely ‘turtle’ type result (great over ice cream!).

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It's not what you think…

Category Archives: Wheatless Wednesday

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

Meyer Lemon Beurre Blanc

Wheatless Wednesday – Roasted Cauliflower & Chickpeas with Tomatoes and Olives

Roasted Cauliflower and Chickpeas with Tomatoes and Olives

Wheatless Wednesday – Grilled Romaine & Tomato with Gorgonzola

Grilled Romaine and Tomato

Wheatless Wednesday – Root Vegetable Slaw with Burrata

Root Vegetable Slaw with Burrata

100th Post – Cauliflower “Mac” and Cheese

Cauliflower Mac and Cheese

Wheatless Wednesday – Egg in a Basket

Egg in a Basket

Wheatless Wednesday – Grilled Corn on the Cob with Herb Butter

Grilled Corn on the Cob

Wheatless Wednesday – Grilled Avocado Caprese Salad

Grilled Avocado Caprese Salad

Wheatless Wednesday – Maine Lobster Bake

Wheatless Wednesday – Grilled Artichoke & Mixed Veggie Platter

Grilled Artichoke and Mixed Veggie Platter

Wheatless Wednesday – Arugula Salad with Roasted Corn and Edamame

Arugula Salad with Roasted Corn and Edamame

Meatless Monday – Composed Salad

Composed Salad

Wheatless Wednesday – Santa Rosa Plum Crisp

Santa Rosa Plum Crisp

Meatless Monday = Roasted Asparagus and Leeks

Roasted Asparagus and Leeks

Wheatless Wednesday – Breakfast Polenta in a Mug!

Breakfast Polenta in a Mug

Glazed Pecans

Pan Roasted Halibut with Meyer Lemon Beurre Blanc

Meyer Lemon Beurre Blanc

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Roasted Cauliflower and Chickpeas with Tomatoes and Olives

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Grilled Romaine and Tomato

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Root Vegetable Slaw with Burrata

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Cauliflower Mac and Cheese

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Egg in a Basket

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Grilled Corn on the Cob

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Grilled Avocado Caprese Salad

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Grilled Artichoke and Mixed Veggie Platter

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Arugula Salad with Roasted Corn and Edamame

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Composed Salad

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Santa Rosa Plum Crisp

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Roasted Asparagus and Leeks

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Breakfast Polenta in a Mug

Glazed Pecans

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