Meatless Monday – Steamed Artichokes with Two Dipping Sauces

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If you love artichokes dipped in creamy mayo but your honey swears by melted butter, this one is for you! Picture whole steamed artichokes dipped in either Lemon Herb Butter or Garlic Parmesan Aioli.  It’s yummy but easy too!  I couldn’t decide which sauce I liked better so I kept trading off.  Why play favorites if you don’t have to?  Yes, you might say I am still on an artichoke kick but they are in season and so good right now that they are hard to resist. I have recently oven roasted, pan roasted and stuffed artichokes with great results but wanted to try steaming them, just like Mom used to do.  It’s definitely the easiest way to cook them and it makes a fun appetizer or side dish, especially when you have delicious sauces to dip them in.  For the more adventurous artichoke lover, check out 

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

, or 

Meatless Monday – Roasted Artichokes Stuffed with Garlic, Parmesan & Quinoa

or 

Meatless Monday – Pan Seared Artichokes with Blackened Garlic

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Artichokes are great for scooping up yummy sauces but are they actually good for you?  The answer is Yes! Did you know that artichokes have more  antioxidants than cranberries or blueberries and more fiber than lima beans or prunes? They are also loaded with important vitamins and minerals including vitamin K, magnesium, potassium and manganese. Click through to read more about the amazing artichoke:   12 Unexpected Health Benefits of Artichokes .

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Those trying to limit or eliminate dairy from their diets should try a couple of fabulous new products.  Miyoko’s Creamery has just come out with a vegan butter made from cultured cashew milk.  It is delicious and tastes just like real butter. Miyoko also makes really delicious cheeses and is coming out with new types all the time. I really like the Double Cream Chive soft cheese. My other new fav is Just Mayo from Hamptom Creek which is so good that the mayo industry tried to shut them down.  It’s egg free and made from pea protein but best of all it tastes just like the real thing.  I love promoting new products that are really good.  Look for them in your store.  I promise, you won’t be disappointed.

TIPS:  I like to cut the sharp tips off the ends of the leaves but you can skip this step if you are in a hurry or don’t want to go to the trouble.  You can also just throw them in a pan with plain water and they will turn out just fine.  A wide pan where the artichokes can fit in a single layer works better than a tall one.

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STEAMED ARTICHOKES

4 artichokes
1 bay leaf
3-4 cloves garlic
3-4 lemon slices or 1 Tbsn lemon juice)
1/2 tsp salt
1/4 tsp pepper

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  • Bring 2 inches of water to a boil and add bay leaf, garli, lemons, salt and pepper.

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  • Cut the stems off each artichoke so they can sit upright. Trim the prickly thorn tips from each petal and cut the top half inch off of each one. Rinse them under cool water.

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  • Place them upside-down in the water, cover the pot and simmer on low for 25-35 minutes, or until a knife can be easily pierce the bottom.  While the artichokes are simmering, prepare your dips.

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  • Using tongs, remove the artichokes from water and allow to drain.  Place on a serving platter.

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  • Serve with dips and lots of napkins.

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LEMON HERB BUTTER

1/2 cup butter (or vegan butter), melted
1 Tsp fresh or 1/2 tsp dried thyme, oregano or basil
1 Tbsn lemon juice

  • In a small bowl, stir together all ingredients.  Taste and season with salt if desired. Serve warm.

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GARLIC PARMESAN AIOLI

1/2 cup mayonaise or plain yogurt
1-2 cloves garlic, minced (or garlic paste)
1/4 cup parmesan cheese, grated
1/2 tsp salt
1/4 tsp pepper

  • In a small bowl, mix all ingredients together.  Taste and adjust seasonings, if necessary. Serve cold or at room temperature.

Steamed Artichokes with Two Dipping Sauces

  • Servings: 4
  • Difficulty: easy
  • Print

 20160313_181821

4 artichokes
1 bay leaf
3-4 cloves garlic
3-4 lemon slices or 1 Tbsn lemon juice)
1/2 tsp salt
1/4 tsp pepper

  • Bring 2 inches of water to a boil and add bay leaf, garli, lemons, salt and pepper.
  • Cut the stems off each artichoke so they can sit upright. Trim the prickly thorn tips from each petal and cut the top half inch off of each one. Rinse them under cool water.
  • Place them upside-down in the water, cover the pot and simmer on low for 25-35 minutes, or until a knife can be easily pierce the bottom.
  • While the artichokes are simmering, prepare your dips.
  • Using tongs, remove the artichokes from water and allow to drain.  Place on a serving platter.
  • Serve with dips and lots of napkins.

LEMON HERB BUTTER

1/2 cup butter (or vegan butter), melted
1 Tsp fresh or 1/2 tsp dried thyme, oregano or basil
1 Tbsn lemon juice

  • In a small bowl, stir together all ingredients.  Taste and season with salt if desired. Serve warm.

GARLIC PARMESAN AIOLI

1/2 cup mayonaise or plain yogurt
1-2 cloves garlic, minced (or garlic paste)
1/4 cup parmesan cheese, grated
1/2 tsp salt
1/4 tsp pepper

  • In a small bowl, mix all ingredients together.  Taste and adjust seasonings, if necessary. Serve cold or at room temperature.

Black Bean Quinoa Salad with Avocado Citrus Dressing

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As promised, I tested the Mexican Quinoa Salad with Orange Lime Dressing from my Buzzfeed Life FB Post on Monday (25 Clean Eating Meals For Vegetarians). I mean, it has many of my food loves all in one bowl.  How could I resist – and why?  Of course I put my own spin on the original recipe, which will surprise no one. This salad is delicious and very satisfying with two great sources of protein in the red quinoa and black beans.  The avocado, in both the salad and in the dressing, adds a healthy fat and helps keep your belly feeling full and happy.  The Avocado Citrus Dressing is divine, just the right balance of creamy, savory and sweet and it’s easy to make spicy if that’s where your tastebuds are headed. Don’t be afraid to toss in a few tortilla chips to enhance the Mexican flavors of this dish.

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I like to use red quinoa in dishes that would normally be filled with ground beef or some other meat protein because it makes such a good substitute in both taste and texture. Quinoa is naturally high in protein and loaded with nutrition but low in fat and calories.  With the addition of black beans, this ‘salad’ becomes a real main course contender.  My meat eaters love it!  Red quinoa has a great consistency and when sauteed with onions, garlic and spices, just like you would with ground beef, it really picks up those savory flavors nicely. In fact, this black bean quinoa mixture is a great base for tacos, quesadillas, enchiladas or any other dish requiring a Mexican inspired filling.

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The vegetable toppings on this salad are so colorful, making this a dish worthy of company – or that pot luck that you never know what to bring.  It can be served slightly warm or at room temperature, making it a great busy day meal, especially when you have people going in many different directions.  If it were summer and corn was in season, I would use raw or grilled fresh corn kernels.  Since it’s winter, I used defrosted uncooked frozen corn. Each of these colorful veggies adds a whole new wealth of vitamins, minerals, fiber and antioxidants which is why we should try to Eat the Rainbow every day.

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Have you ever wondered how restaurants serve orange segments that are bright orange and have no pith?  Don’t peel them. Just cut off the top and then slice around the sides, then cut off the bottom.  Remove any remaining pith and then slice into gorgeous segments.  Yes, you lose a bit of the flesh but the result is so pretty and has no tough skins or bitter pith.  If you don’t care about that, peel and segment. Done!

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TIPS: This salad can be prepared as a layered, tossed or composed salad.  You can also make one large salad or prepare individual salad plates and cater to each of your diner’s tastes.  I combined the black beans with the quinoa mixture so that the beans would also absorb the garlic, onion and spice flavors.  If you want to make a composed or layered salad and want to keep the ingredients separate, you can serve the beans warmed up or room temperature.  I think they are fine plain with their natural salty flavor or you can sprinkle the beans with a bit of the spices and toss to coat.
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Original recipe from Minimalist Baker (link below).

MEXICAN QUINOA BLACK BEAN SALAD
  • 1/2 cup red or white quinoa (1 cup cooked )
  • 1 Tbsn olive oil
  • 1/2 yellow onion, chopped
  • 3-4 cloves garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 can black beans, rinsed or 1 1/2 cup cooked
  • 5-6 cups mixed greens
  • 1/2 cup fresh or frozen corn kernels, thawed
  • 1/4 red onion, thinly sliced or diced
  • 1 orange, peeled and segmented
  • 1/2  ripe avocado, sliced or chopped
  • 1 4 oz can sliced or whole black olives (optional)
  • 1 jalapeno or red chili pepper, sliced or diced (optional)
  • 1/4 cup fresh cilantro, chopped
  • 1 cup tortilla chips (optional)

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DRESSING
  • 1/2 ripe avocado
  • 1 large lime, juiced  (1/4 cup)
  • 1/4 cup orange juice
  • 1/2 tsp honey (or other sweetener)
  • 1/4 tsp cumin powder
  • 1/8 tsp chili powder
  • 1/4 teaspoon cayenne pepper or a dash of hot sauce
  • 1/4 tsp salt
  • 1 Tbsp fresh minced cilantro or parsley
  • 3-4 Tbsn olive oil or avocado oil
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  • Rinse 1/2 cup quinoa in a fine mesh strainer, then bring to a boil with 1 cup water in a small saucepan. Reduce heat to simmer, cover and cook on low for 15-20 minutes or until the little ‘tails’ come out. Set aside

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  • Saute onions and garlic in olive oil until translucent.

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  • Add quinoa and spices to the onion mixture and saute several minutes. Taste and add another 1/4 teaspoon of each spice if desired.  If you like it spicy, add 1/4 teaspoon or more of cayenne pepper.

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  • Add black beans to the quinoa mixture (If you like a composed salad, skip this step and add the black beans separately to the salad. See TIPS.) Remove from heat and set aside. NOTE:  This quinoa black bean mixture is a great base for tacos or any other Mexican recipe.

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  • While quinoa is cooling, prepare vegetables.

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  • Place lettuces in a large bowl or on individual serving plates.

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  • Layer with warm or room temperature (not hot) quinoa mixture and top with corn, avocado, red onion, orange segments and olives.

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  • Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth.  Taste and adjust seasonings as needed. For a less creamy dressing, leave out the avocado and simply whisk all ingredients together in a bowl.

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Drizzle dressing over salad and top with cilantro and tortilla chips, if desired.  Serve with lime wedges and extra hot sauce.cre

Mexican Quinoa Salad with Orange Lime Dressing

  • Servings: 4
  • Difficulty: easy
  • Print

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  • 1/2 cup red or white quinoa (1 cup cooked )
  • 1 Tbsn olive oil
  • 1/2 yellow onion, chopped
  • 3-4 cloves garlic, minced
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 can black beans, rinsed or 1 1/2 cup cooked
  • 5-6 cups mixed greens
  • 1/2 cup fresh or frozen corn kernels, thawed
  • 1/4 red onion, thinly sliced or diced
  • 1 orange, peeled and segmented
  • 1/2  ripe avocado, sliced or chopped
  • 1 4 oz can sliced or whole black olives (optional)
  • 1 jalapeno or red chili pepper, sliced or diced (optional)
  • 1/4 cup fresh cilantro, chopped
  • 1 cup tortilla chips (optional)
DRESSING
  • 1/2 ripe avocado
  • 1 large lime, juiced (1/4 cup)
  • 1/4 cup orange juice
  • 1/2 tsp honey (or other sweetener)
  • 1/4 tsp cumin powder
  • 1/8 tsp chili powder (or sub extra hot sauce or chipotle powder)
  • 1/4 teaspoon cayenne pepper or a dash of hot sauce
  • 1/4 tsp salt
  • 1 Tbsp fresh minced cilantro or parsley
  • 3-4 Tbsn olive oil or avocado oil
  1. Rinse 1/2 cup quinoa in a fine mesh strainer, then bring to a boil with 1 cup water in a small saucepan. Reduce heat to simmer, cover and cook on low for 15-20 minutes or until the little ‘tails’ come out. Set aside
  2. Saute onions and garlic in olive oil until translucent.
  3. Add quinoa and spices to the onion mixture and saute several minutes. Taste and add another 1/4 teaspoon of each spice if desired.  If you like it spicy, add 1/4 teaspoon or more of cayenne pepper.
  4. Add black beans to the quinoa mixture (If you like a composed salad, skip this step and add the black beans separately to the salad. See TIPS.) Remove from heat and set aside.
  5. Place lettuces in a large bowl or on individual serving plates.
  6. Layer with warm or room temperature (not hot) quinoa mixture
  7. Top with corn, avocado, red onion, orange segments and olives.
  8. Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth.  Taste and adjust seasonings as needed. For a less creamy dressing, leave out the avocado and simply whisk all ingredients together in a bowl.
  9. Drizzle orange lime dressing over salad and adorn with cilantro and tortilla chips, if desired.  Serve with lime wedges and extra hot sauce.

Recipe adapted from Minimalist Baker, a great cooking site worth checking out.  http://minimalistbaker.com/mexican-quinoa-salad-with-orange-lime-dressing/

Homemade Champagne Vinegar & Vinaigrette

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We had some leftover champagne from New Year’s Eve… Don’t judge. Since it sat out all night, I figured the expensive champagne was flat and undrinkable. I almost poured it down the drain but that seemed like such a waste of a nice wine, so I decided to try making vinegar. I mean, why not?  I had nothing to lose and if it turned out well, much to gain. Well, luckily my ‘science experiment’ worked out pretty well and I now have several bottles of lovely champagne vinegar.  Champagne vinegar is delicious and has a more delicate flavor than red wine vinegar and is expensive to buy in a store. Best of all it’s so easy! If you find yourself in a similar situation after a party with leftover wine, STOP!  Don’t pour it out!  Instead, turn it into a delicious homemade vinegar.  I have only one caveat. It is very easy but don’t expect instant results, as it can take one to three months for it to be ready. Have some pretty bottles ready and you have some great hostess or holiday gifts.

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It’s simple.  Just pour champagne, red or white wine or cider into a wide mouthed jar or ceramic container, add Bragg’s apple cider vinegar and water.  Cover with cheesecloth to keep out dust and fruit flies but still allow airflow.  Store the container at room temperature and let it sit, undisturbed, for 1 to 3 months. The liquid will grow more cloudy, as a “mother”, a spongy or cloudy blob will form. The mother is formed by a friendly bacteria, Mycoderma aceti, which turns the sugar in alcohol into vinegar.  You can buy a vinegar mother from a local brewery supply store or you can use Bragg’s Apple Cider Vinegar which is available in many grocery stores. Braggs is raw, unfiltered and unpasteurized, so it contains the mother necessary for this process to work.  Most other store-bought vinegars are pasteurized, so the necessary bacteria has all been killed, so they won’t work for making more vinegar.

Taste your vinegar beginning at one month.  If it still tastes like champagne, it’s not done.  Let it sit and taste it again in two weeks. Mine took two months, but most resources I checked indicate it can take up to three months. Once the vinegar tastes right to you, filter it to remove the cloudiness and any residuals from the mother and pour it into clean bottles.  I like to place paper coffee filters in my funnel when filling my jars to remove any possible debris. Vinegar is shelf-stable, meaning it doesn’t need to be canned or refrigerated and will keep a long, long time.

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Champagne vinegar is so good that it is best in simple recipes where it gets to be the star. I have provided a very easy but delicious recipe that combines champagne vinegar with olive oil, dijon mustard, salt and pepper.  I love it best just tossed with mixed fresh greens or maybe some creamy sliced avocado.

TIPS:  If you want to save ‘the mother’ for future use, use a turkey baster to get the liquid out without disturbing the blobby mother.  Add more wine, a splash of water and start again.  The Container Store is a good source for nice bottles but they are available in many places.  I really liked this easy pour bottle whose spigot opens and closes for the vinegar I’m keeping in my kitchen.

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CHAMPAGNE VINEGAR

750 ml flat champagne
1/4 cup Bragg’s apple cider vinegar
1 cup water
widemouth jar or ceramic container
cheesecloth

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  • Pour all liquid ingredients into the jar or container. Cover mouth with cheesecloth and secure with a rubberband. Place in a cool location and let sit for 1-3 months
  • Taste after one month to check for doneness.  If it doesn’t taste like good vinegar yet, let it sit for another two weeks and repeat.

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  • Pour into bottles through a filter, if desired, to strain out the mother or use a turkey baster to remove the vinegar without disturbing the mother, keeping it for another use. Store bottles at room temperature. I bottled three for gift giving/storage and one with a pouring lid to keep in my kitchen.

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CHAMPAGNE VINAIGRETTE

  • 2 teaspoons Dijon mustard
  • 1/4 cup champagne vinegar
  • 3/4 cup extra-virgin olive oil
  • 1/2 teaspoon salt
  • Pinch of freshly ground black pepper

Whisk ingredients together and serve at room temperature.

Homemade Champagne Vinegar

  • Servings: 4 cups
  • Difficulty: easy
  • Print

 20160302_071504

750 ml flat champagne
1/4 cup Bragg’s apple cider vinegar
1 cup water
widemouth jar or ceramic container
cheesecloth

  • Pour all liquid ingredients into the jar or container.
  • Cover mouth with cheesecloth and secure with a rubberband.
  • Place in a cool location and let sit for 1-3 months
  • Taste after one month to check for doneness.  If it doesn’t taste like good vinegar yet, let it sit for another two weeks and repeat.
  • Pour into bottles through a filter, if desired, to strain out the mother or use a turkey baster to remove the vinegar without disturbing the mother, keeping it for another use.
  • Store bottles at room temperature.

Champagne Vinaigrette

  • Servings: 2 cups
  • Difficulty: easy
  • Print

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  • 2 teaspoons Dijon mustard
  • 1/4 cup champagne vinegar
  • 3/4 cup extra-virgin olive oil
  • 1/2 teaspoon salt
  • Pinch of freshly ground black pepper

Whisk ingredients together and serve at room temperature.

Meatless Monday – Asian Tofu Lettuce Wraps with Spicy Peanut Sauce

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THIS IS SERIOUSLY GOOD! Low Carbs + High Protein + Spicy Peanut Sauce = #NeedWeSayMore  My family loved this meal! In spite of their lukewarm (at best) love for tofu, they dug in to these wraps and came back for more. Everyone was really polite though and tried not to be the ‘One Who Ate the Last of the Tofu’.  Yes, you heard that right.  My meat loving family was close to fighting over who gets thirds and do we have to leave any for Mom for lunch tomorrow.  The answer to that is always “Yes”.

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The tofu and waterchestnut combination is really flavorful, picking up the garlic and ginger flavors, with the soy adding a pleasant saltiness (you know, umami).  I know people always say that various foods taste like chicken, but in this case, I would say it’s true.  The beauty of tofu is that it is so bland on it’s own that it picks up flavors very easily.  I wasn’t trying to make it taste like chicken but it certainly doesn’t look or taste like tofu, and the texture is really great.  I could eat it on it’s own or over rice with a fork, but when wrapped in a fresh lettuce leaf and topped with veggies, jalapenos and peanut sauce – yum!  I also like setting everything up as a ‘bar’ so that people can design their own plate.

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So what’s the deal with water chestnuts?  They are a staple in many Chinese dishes, and I have always thought of them as filler or meat extender, but are they good for you? It turns out, yes.  Water Chestnuts have zero fat and cholesterol and, at 60 calories per cup, are low in calories and sodium but they provide a wealth of nutrients for such an unassuming vegetable. They contain essential vitamins like Vitamin B-6 which supports healthy brain and immune system function, and thiamin and riboflavin which help your body convert food into energy. They are also a good source of potassium, copper and manganese.  As a bonus, water chestnuts  are a nonstarchy vegetable that helps keep you feeling full longer.  So combining a protein, like tofu, with chopped waterchestnuts goes way beyond increasing the quantity of food. It adds a pleasant texture, increases the nutritional value AND helps keep your belly full and happy.  You may see water chestnuts showing up in more recipes… You’ve been warned.

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TIPS:  I love homemade dressings and sauces.  This is a good homemade peanut sauce which is also fairly easy to make, however, there are many good brands of peanut sauce available in stores if you are pressed for time or you just can’t be bothered to make your own.  Peanut lovers can always add chopped peanuts as an additional topping. Sriracha is another good topping for those that like extra spicy food.  Don’t skip the step of pressing the water out of the tofu.  If the tofu is wet, the garlic and ginger flavors won’t be absorbed.  If you are in a rush, you can squeeze the tofu in several thicknesses of papertowels to get the excess water out.

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ASIAN TOFU LETTUCE WRAPS

1 block extra firm tofu
1 8 oz can waterchestnuts, drained and chopped
2 green onions (scallions)
1/2 cup fresh cilantro (or parsley), chopped
1 small cucumber
1 red bell pepper or carrot
1 head Bibb or red leaf lettuce
1 jalapeno pepper, diced (optional)
1 Tbsn sesame oil
3-4 cloves garlic, minced
2 Tbsn soy sauce (or gluten free liquid amino acids)
2 tsp fresh ginger, minced (or ginger paste)

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  • Crumble tofu and spread it in a single layer on several layers of paper towels and cover with additional paper towels. Let stand 15 or 20 minutes, pressing down occasionally to squeeze out excess water.

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  • Separate whole lettuce leaves and rinse each leaf under cold water, pat with papertowels and let dry.

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  • Slice red peppers, cucumber and green onion into a thin julienne using a grater, mandolin or food processor (or with an old fashioned knife)
  • Heat a large skillet or pan over medium-high heat. Add sesame oil to pan and swirl to coat. Add tofu crumbles, water chestnuts and garlic; sauté for 4-5 minutes, stirring occasionally.
  • Add soy sauce and ginger and sauté a few minutes. Taste and add more, if needed.  Remove from heat and set aside.
  • To serve, fill a lettuce leaf with a scoop of tofu mixture and top with veggies, cilantro and green onions, as desired, and drizzle with spicy peanut sauce.
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SPICY PEANUT SAUCE

1 tsp olive oil
1 small shallot, minced (or 1/4 onion)
1/2  cup water
3 Tbsn creamy peanut butter
1/2 tsp hoisin sauce (or more to taste)
1 tsp brown sugar (optional)
1/4 tsp red pepper flakes (or more to taste)
1 Tbsn lime juice
1-2 tsp Sriracha Saucs (optional)

  • Heat olive oil in a pan over medium heat. Add shallot, and sauté for 2-3 minutes. Add water, peanut butter, hoisin sauce, sugar and red pepper flakes and stir with a whisk. Bring to a boil; cook a minute or two. Taste and add more hoisin sauce, sugar or red pepper flakes, as desired. Remove from heat and let cool  for about 5 minutes.  Stir in lime juice and pour into a small serving bowl.

Asian Tofu Lettuce Wraps with Spicy Peanut Sauce

  • Servings: 2-4
  • Difficulty: easy
  • Print

 20160226_124834

1 block extra firm tofu
1 8 oz can waterchestnuts, drained and chopped
2 green onions (scallions)
1/2 cup fresh cilantro (or parsley), chopped
1 small cucumber
1 red bell pepper or carrot
1 head Bibb or red leaf lettuce
1 jalapeno pepper, diced (optional)
1 Tbsn sesame oil
3-4 cloves garlic, minced
2 Tbsn soy sauce (or gluten free liquid amino acids)
1 tsp fresh ginger, minced (or ginger paste)

  • Crumble tofu and spread it in a single layer on several layers of paper towels and cover with additional paper towels. Let stand 20 minutes, pressing down occasionally.
  • Separate whole lettuce leaves and rinse each leaf under cold water, pat with papertowels and let dry.
  • Slice red peppers, cucumber and green onion into a thin julienne using a grater, mandolin or food processor (or with an old fashioned knife)
  • Heat a large skillet or pan over medium-high heat. Add sesame oil to pan and swirl to coat. Add tofu crumbles and garlic; sauté for 4-5 minutes, stirring occasionally.
  • Add soy sauce and ginger and sauté a few minutes. Taste and add more if needed. Remove from heat and set aside.
  • To serve, fill a lettuce leaf with a scoop of tofu mixture and top with veggies, cilantro and green onions, as desired, and drizzle with spicy peanut sauce.

SPICY PEANUT SAUCE

1 tsp olive oil
1 small shallot, minced (or 1/4 onion)
1/2  cup water
3 Tbsn creamy peanut butter
1/2 tsp hoisin sauce (or more to taste)
1 tsp brown sugar (optional)
1/4 tsp red pepper flakes (or more to taste)
1 Tbsn lime juice
1-2 tsp Sriracha Sauce (optional)

  • Heat olive oil in a pan over medium heat. Add shallot, and sauté for 2-3 minutes. Add water, peanut butter, hoisin sauce, sugar and red pepper flakes and stir with a whisk. Bring to a boil; cook a minute or two. Taste and add more hoisin sauce, sugar or red pepper flakes, as desired. Remove from heat and let cool  for about 5 minutes.  Stir in lime juice and pour into a small serving bowl.

 

Green Bean & Chick Pea Salad with Goat Cheese & Lemon Herb Vinaigrette

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Sometimes I want a salad that goes beyond lettuce and vegetables, one that is hearty enough to have for dinner.  This green bean salad has it all; garbanzo beans for protein and bulk, spicy radiches, sweet cherry tomatoes and creamy goat cheese drizzled with a fresh herb vinaigrette.  I loved the combination of flavors and colors in this salad, with it’s array of green, red, purple, yellow, beige and white.  (Yes, even the beige and white provide important nutrients). You know when your meal is colorful that you are doing a good job of eating the rainbow. In other words, you are getting a wide assortment of nutrients from your food.

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Each color provides something different, which is why it’s a good idea to eat a variety of foods. The star of this salad, though is the green beans which I think are often forgotten about except for at Thanksgiving when Aunt Ellie brings out her traditional Green Bean Casserole topped with fried onions(Although I have to admit it’s one of my favorites too).  Green beans are a great base for a salad and pair nicely with beans, mushrooms or potatoes to provide a substantial belly-filling meal.  

5 Science-based Health Benefits of Green Beans

Green beans are low in calories and fat and contain no cholesterol. The fiber content of green beans is very high, and it also provides some of your daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.

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I got the idea for the vinaigrette from a bit of Lemon Parsley Pesto that was left from my 

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

post on Monday.  I had loved the flavors and thought it would make a good dressing, and it did!  So I recreated the recipe as a vinaigrette which you can make with or without the nuts, which I love and include every time I get a chance.  I did not include parmesan because I was already adding goat cheese to the salad, and I thought it might get too heavy, but you could certainly include a tablespoon of that as well, especially if you aren’t adding cheese to your salad.

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TIPS:  You can make the whole salad ahead of time and either let it rest, undressed, on the counter or in the refrigerator covered with a paper towel. You can also prepare the beans and vinaigrette the day before and toss the salad when ready.  Or if you are in a real hurry, just use your favorite prepared salad dressing. I like to make a lot of different salad dressings and recently bought several small glass containers, like the one I used for this vinaigrette, from The Container Store.  I usually don’t use it all and that way I always have a good homemade dressing ready to go.

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GREEN BEAN AND CHICK PEAS WITH LEMON HERB VINAIGRETTE

1 lb fresh green beans
1 can garbanzo beans, drained and rinsed
2-3 radishes
6-8 cherry tomatoes
1/4 cup feta, goat cheese (or vegan cheese), crumbled (optional)
small handful arugula or whole sprigs parsley(optional)

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Lemon Herb Vinaigrette

1/4 cup lemon juice (plus zest from one lemon, optional)
1 Tbsn apple cider or red wine vinegar (or more to thin)
2 Tbsn fresh herbs (parsley, thyme or oregano), minced (or 1 tsp dried)
1 Tbsn pistachios, walnuts or pinenuts, finely minced (optional)
1/4 cup olive oil
1/2 tsp salt

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  • Blanch the green beans in a large pot of boiling salted water until tender-crisp, 3 minutes. Remove the green beans from the boiling water, run under cold water for a few minutes to stop the cooking, and then drain and dry with a paper towel (add ice cubes, if desired to speed the cooling process)

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  • Cut radishes into thin slices, cherry tomatoes in halves and red onion in thin slices.

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  • Place green beans in a large serving dish.

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  • Spread garbanzo beans evenly among green beans.

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  • Top with radishes, tomatoes and onions. Sprinkle arugula leaves on top, if using.

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  • Mix together vinaigrette ingredients and set aside.

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  • Sprinkle with crumbled cheese.

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  • Drizzle vinaigrette or serve on the side.

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Green Bean and Chick Pea Salad with Lemon Herb Vinaigrette

  • Servings: 4
  • Difficulty: easy
  • Print

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1 lb fresh green beans
1 can garbanzo beans, drained and rinsed
2-3 radishes
6-8 cherry tomatoes
1/4 cup feta or goat cheese, crumbled
small handful arugula or whole sprigs parsley(optional)

Lemon Herb Vinaigrette

1/4 cup lemon juice (plus zest from one lemon, optional)
1 Tbsn apple cider or red wine vinegar (or more to thin)
2 Tbsn fresh herbs (parsley, thyme or oregano), minced (or 1 tsp dried)
1 Tbsn pistachios, walnuts or pinenuts, finely minced (optional)
1/4 cup olive oil
1/2 tsp salt

  • Blanch the green beans in a large pot of boiling salted water until tender-crisp, 3 minutes. Remove the green beans from the boiling water, run under cold water for a few minutes to stop the cooking, and then drain and dry with a paper towel
  • Cut radishes into thin slices, cherry tomatoes in halves and red onion in thin slices.
  • Place green beans in a large serving dish.
  • Top with radishes, tomatoes and onions
  • Mix together vinaigrette ingredients and set aside.
  • Sprinkle with crumbled cheese.
  • Drizzle vinaigrette or serve on the side.

 

Meatless Monday-Roasted Artichokes & Fennel with Lemon Parsley Pesto

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Who says size doesn’t matter? I mean, this IS the age of supersizing. Picture thick caramelized slices of fennel and quartered artichokes, shallots and garlic, topped with a large dollop of savory Lemon Parsley Pesto.  I’ve made this dish several times and each time I’ve made the slices and wedges bigger and each time it came out better. When roasted, fennel gets sweet and delicate while artichokes deepen in flavor and richness.  Roasted garlic is creamy, and mellow enough to eat whole (yep) and caramelized shallots are melt in the mouth delicious.  These veggies are all good on their own but when combined with the pesto, made with parsley and pistachioes, divine…

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According to legend, the artichoke was created when the smitten Greek god Zeus turned his object of affection into a thistle after being rejected.  Hmmn,  anyone else wonder about the back story?   Despite this thorny beginning, artichokes are beloved and loaded with fiber, vitamins, minerals and antioxidants. In fact they are number 7 on the USDA list of top 20 antioxidant-rich foods. Artichokes can be intimidating due to their spiny leaves and hairy center, which must be removed before eating.  The easiest way to prepare them is to boil or steam them whole which requires little to no preparation.  However, if you are up for five or so minutes of prep work, roasting artichokes has a huge payoff in additional flavor and character.

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Runners take note.  Fennel also has a colorful Greek history which involves you.  The ancient Greeks knew fennel by the name “marathron”, which grew in the field where one of the great ancient battles was fought and which was subsequently named the Battle of Marathon. Fennel, which was prized, was also awarded to Pheidippides, the runner who delivered the news of the Persian invasion to Sparta. Nowadays, we can’t think of marathons with thinking of running.  Fennel is an interesting plant in that every part of it is edible, from the bulb to the stalk, leaves and even the seeds, which are a popular flavoring. Fennel is wonderful raw in salads with it’s slight but distinctive anise flavor, but when roasted it becomes something entirely different but equally delicious. Fennel is an excellent source of vitamin C. It is also a very good of dietary fiber, potassium, molybdenum, manganese, copper, phosphorus, and folate. In addition, fennel is a good source of calcium, pantothenic acid, magnesium, iron, and niacin.

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TIPS: To save time, don’t trim the pointy artichoke leaves, which is not necessary. Chefs usually do it to get rid of the sharp points on the leaves and to make it look prettier but it’s more about presentation than taste.  The artichoke stem is edible and delicious when scooped up with lemon parsley pesto, so unless you are cooking a whole artichoke and want it to stand up, don’t remove the whole stem. In preparing the fennel, keep the stem end intact so the slices stay together.  This pesto can be made with virtually any dark leafy green; kale, arugula, spinach, basil…on and on.  You can also substitute other nuts, like walnuts or pine nuts for pistachios.

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ROASTED ARTICHOKES AND FENNEL

2 fennel bulbs
2 whole artichokes
3-4 shallots (or one small red onion, cut into wedges)
8 cloves garlic (about one half bulb)
1 lemon, juiced
3 Tbsn olive oil (or olive oil spray)
1 Tbsn fresh herbs (thyme/oregano/parsley) or 1 tsp dried
1/2 tsp salt
1/4 tsp pepper

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LEMON PARSLEY PESTO

1/2 cup shelled pistachios
2 cups parsley
2 cloves garlic
1/4 cup parmesan
1 lemon, juiced (about 1/3 cup)
1/2 cup olive oil
1/2 tsp salt

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  • Pre-heat oven to 350 and oil large baking sheet. Trim fennel stems and slice each bulb lengthwise into 4 or 5 thick slices.

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  • Place fennel slices on baking sheet.

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  • Peel garlic and shallots and slice in half or quarter if large and arrange evenly in baking dish.

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  • Trim sharp artichoke leaves with kitchen shears or a sharp knife (optional).

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  • Slice artichokes in half and scoop out inner purple leaves and choke (use a melon baller if you have one)

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  • Cut each artichoke  half in half lengthwise and place in baking dish cut side up.  Spray or brush with olive oil and a drizzle of lemon juice. Spray or brush everything with olive oil and the rest of the lemon juice.  Sprinkle with herbs, salt and pepper.

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  • Turn the artichokes over and brush the tops with olive oil

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  • Increase the oven temperature to 425 and roast the vegetables on the lowest rack for about 30 minutes, turning halfway. Vegetables should be caramelized on both sides.

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  • While the vegetables are roasting, prepare the pesto.  Place pistachios in a food processor or blender and pulse until evenly ground.  Add the parsley, garlic, parmesan and lemon juice and pulse until blended.  While the blade is going, pour olive oil in a steady stream.  Taste and add salt, if necessary. Pour pesto into a small serving bowl.

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  • Place warm roasted vegetables on a serving platter and serve with pesto or serve on individual plates

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Roasted Artichokes and Fennel with Lemon Parsley Pesto

  • Servings: 4-6
  • Difficulty: easy
  • Print

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2 fennel bulbs
2 whole artichokes
3-4 shallots (or one small red onion)
8 cloves garlic (about one half bulb)
1 lemon, juiced
3 Tbsn olive oil (or olive oil spray)
1 Tbsn fresh herbs (thyme/oregano/parsley) or 1 tsp dried
1/2 tsp salt
1/4 tsp pepper

LEMON PARSLEY PESTO

1/2 cup shelled pistachios
2 cups parsley
2 cloves garlic
1/4 cup parmesan
1 lemon, juiced (about 1/3 cup)
1/2 cup olive oil
1/2 tsp salt

  • Pre-heat oven to 350 and oil large baking sheet. Trim fennel stems and slice each bulb lengthwise into 4 or 5 thick slices.
  • Place fennel slices on baking sheet.
  • Trim sharp artichoke leaves with kitchen shears or a sharp knife (optional).
  • Slice artichokes in half and scoop out inner purple leaves and choke (use a melon baller if you have one)
  • Cut each half in half lengthwise and place in baking dish cut side up.  Spray or brush with olive oil and a drizzle of lemon juice.
  • Peel garlic and shallots and slice in half or quarter if large and arrange evenly in baking dish.
  • Spray or brush everything with olive oil and the rest of the lemon juice.  Sprinkle with herbs, salt and pepper.
  • Turn the artichokes over and brush the tops with olive oil
  • Increase the oven temperature to 425 and roast the vegetables on the lowest rack for about 30 minutes, turning halfway. Vegetables should be caramelized on both sides.
  • While the vegetables are roasting, prepare the pesto.  Place pistachios in a food processor or blender and pulse until evenly ground.  Add the parsley, garlic, parmesan and lemon juice and pulse until blended.  While the blade is going, pour olive oil in a steady stream.  Taste and add salt, if necessary.
  • Pour pesto into a small serving bowl.
  • Place warm roasted vegetables on a serving platter and serve with pesto

 

9+ Superbowl Recipes

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9 Superbowl Recipes

If you are still looking for Superbowl inspiration, here are a few (mostly vegetarian ) crowd pleasers that might help you plan your halftime snacks.  For some of us, especially if our team didn’t make it to the final showdown, the Superbowl is all about the food and the commercials, maybe the halftime entertainment (although it will be hard to beat the gloriously fun Kati Perry extravaganza from last year). Yes, Buffalo Sauce is in here… Click through for recipes.

Meatless Monday – Asparagus & Goat Cheese Tart

 4 Ingredients = yum!

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Buffalo Wing Popcorn with a Side of Superbowl Fun!

Because Buffalo sauce…

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Buffalo Wings Two Ways

Both Cauliflower “Wings” and Chicken Wings. ( This recipe is back from when I still ate chicken ) Now chicken is off my menu, but I would make the cauliflower ‘wings’ again.

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https://goodmotherdiet.com/2014/08/01/feta-chili-lemon-dip/  Just add crackers. Yum!

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Wheatless Wednesday – Root Vegetable Chips with Scallion Parmesan Aioli

 Fun alternative to chips and dip.

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Wheatless Wednesday – Endive Salad Bites

Three bite salads made with citrus, grapes, avocado and crumbly cheese.  If you can’t find endive, use any small headed green as a ‘cup’.

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Meatless Monday – Barbecue Pulled “Pork” Sliders with Spicy Slaw (Vegan)

Delicious vegan sliders made with heart of palm.  Won my crew over!

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Meatless Monday – Quinoa Stuffed Peppers

This is a Vegetarian Times all time favorite.

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Wheatless Wednesday – Black Bean, Corn & Butternut Squash Tacos with Chile Lime Sauce

Make a Taco Bar with loads of toppings.

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Meatless Monday – Black & White Chili with Garlic Toast

Everyone loves chili! Chili Bar?

Black and White Chili

Meatless Monday – Black Bean Chili Con Quinoa

My all time favorite!

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Blackened Rainbow Fish Tacos with Spicy Avocado Sauce

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Looking for healthy and delicious goodies to serve at the Superbowl Halftime?  These yummy Blackened Fish Tacos will not disappoint.  They can be served as a make-it-yourself Taco Bar or as pre-made sliders to serve a large crowd and they are really fun, with a colorful topping of Rainbow ‘slaw’ that includes fresh sweet mango, avocado, black beans and jalapeno, and topped with a dollop of Spicy Avocado Sauce.  I like to include black beans in the slaw.  Their earthy saltiness adds a nice contrast to the crunchy sweet and spice of the rest of the fruits and veggies.  Plus the addition of black beans allows vegetarians or non-fish eaters to make delicious and satisfying tacos too. I know nutrition is not the top priority of SuperBowl cuisine, but you can rest assured that these tacos will be popular and pack a huge nutrional punch without all the extra calories.

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Well the good news is that Punxatawny Phil didn’t see his shadow yesterday on GroundHog Day, which means Spring will come early this year, although I’m not sure that Phil is a trustworthy predictor of spring.  In fact, according to the StormFax Almanac Phil has been right only 39 percent of the time. Since his first prediction in 1887, Phil has seen his shadow 102 times and not seen it on just 18 occasions, including this year.  I guess Spring will come when it comes but I can’t wait.  I know we need the rain in California but…

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Photo Credit: http://media2.s-nbcnews.com/j/MSNBC

I love Mexican food, especially tacos!  The spicier the better in my book.  Halibut makes a great taco base since it’s mild in flavor and really picks up the wow of the spices.  It’s also firm in texture so it doesn’t turn to mush or fall apart in the taco even when you add multiple toppings. I used the smaller, slider sized, corn tortillas which are fun for large gatherings, if you can find them, like the Superbowl.  That way I get to eat two for the price of one… yum!  I also liked the way this avocado sauce set itself apart from guacamole (which I also love) and doesn’t include any sour cream or other fatty fillers, just lots of lovely flavor.  For a spicier sauce, include more jalapeno and some of the seeds.  The honey is added to offset the acidity of the apple cider vinegar and lime juice, not to make it sweet.  Of course, you could always omit the honey if you like it tangy.  For a creamier sauce, substitute yogurt and a little water for the vinegar.  It’s hard to go wrong with avocado, so feel free to experiment.

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TIPS:  To easily cut a mango into chunks, slice the mango lengthwise, on the flat side just to the right of the large pit.  Cut the fleshy part of the mango lengthwise and then crosswise (without cutting into the skin) and invert mango to expose mango sections.  Then easily cut off mango cubes.  The avocado sauce and the rainbow/mango topping can be made ahead of time and refrigerated.  I found that both Rainbow Slaw and Avocado Sauce held up really well overnight in the refrigerator.

For more SuperBowl recipes, check out my blog post this Friday. Cheers!

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BLACKENED RAINBOW FISH TACOS

2 lbs halibut, skin removed (or other mild fish)
2 Tbsp. olive oil
2 Tbsp. chili powder
1 Tbsn cumin
1 tsp garlic powder
1 tsp Blackened Old Bay (optional)
1 tsp salt
8 corn tortillas (or 16 slider sized)
1 cup queso fresco (optional)

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RAINBOW MANGO TOPPING (Makes a generous salad/can easily be halved)

1 avocado, diced
1/2 mango, diced
1/2 red pepper, diced
1/2 red onion, diced
1 cup purple cabbage, shredded or chopped
1 can black beans, drained and rinsed
1 jalapeno, diced
1/2 cup cilantro, chopped
1 lime, juiced (2-3 Tbsn)

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SPICY AVOCADO SAUCE

1 ripe avocado
1 jalapeno (with or without seeds)
2 cloves garlic
1/4 cup cilantro
1/4 cup apple cider vinegar
1 lime, juiced (2-3 Tbsn)
1-2 Tbsn honey (or more to taste)
salt and pepper to taste

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  • Wash halibut filets and pat dry.  Cut into bite sized pieces and place in a shallow container.

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  • Combine chili powder, cumin, garlic powder, Old Bay and salt in a small bowl.

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  • Sprinkle spice mixture over halibut and stir to cover evenly and set aside.

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  • Place all Rainbow Mango ingredients in a serving bowl and toss to combine.

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  • Place all Avocado Sauce ingredients in a blender or food processor and process until smooth. Start with just one tablespoon of honey and then adjust according to taste.  Pour into a serving bowl (top with avocado pit to keep from turning brown).

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  • Wrap tortillas in foil and heat in a 250 degree oven.  Heat olive oil in a heavy pan, cast iron if possible, until quite hot.  Add halibut to hot pan and cook several minutes, stirring to sear all sides.  Remove from heat to prevent overcooking.

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  • Assemble tacos, by placin a few pieces of halibut in each tortilla and a spoonful of Rainbow Mango Topping.  Top with a drizzle of Spicy Avocado Sauce

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Blackened Rainbow Fish Tacos with Spicy Avocado Sauce

  • Servings: 4-6
  • Difficulty: easy
  • Print

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BLACKENED RAINBOW FISH TACOS

2 lbs halibut, skin removed (or other mild fish)
2 Tbsp. olive oil
2 Tbsp. chili powder
1 Tbsn cumin
1 tsp garlic powder
1 tsp Blackened Old Bay (optional)
1 tsp salt
8 corn tortillas (or 16 slider sized)
1 cup queso fresco (optional)

RAINBOW MANGO TOPPING

1 avocado, diced
1/2 mango, diced
1/2 red pepper, diced
1/2 red onion, diced
1 cup purple cabbage, shredded
1 can black beans, drained and rinsed
1 jalapeno, diced
1/2 cup cilantro, chopped
1 lime, juiced (2-3 Tbsn)

SPICY AVOCADO SAUCE

1 ripe avocado
1 jalapeno (with or without seeds)
2 cloves garlic
1/4 cup cilantro
1/4 cup apple cider vinegar
1 lime, juiced (2-3 Tbsn)
2 Tbsn honey (or more to taste)
salt and pepper to taste

  • Wash halibut filets and pat dry.  Cut into bite sized pieces and place in a shallow container.
  • Combine chili powder, cumin, garlic powder, Old Bay and salt in a small bowl and sprinkle over halibut and stir to cover evenly and set aside.
  • Place all Rainbow Mango ingredients in a serving bowl and toss to combine.
  • Place all Avocado Sauce ingredients in a blender or food processor and process until smooth.  Pour into a serving bowl (top with avocado pit to keep from turning brown).
  • Wrap tortillas in foil and heat in a 250 degree oven.
  • Heat olive oil in a heavy pan, cast iron if possible, until quite hot.  Add halibut to hot pan and cook several minutes, stirring to sear all sides.  Remove from heat to prevent overcooking.
  • Assemble tacos, by placin a few pieces of halibut in each tortilla and a spoonful of Rainbow Mango Topping.  Top with a drizzle of Spicy Avocado Sauce

Meatless Monday – Black Bean Chili Con Quinoa

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A few days ago I made this meatless chili, which is one of my favorites, and thought it would be great for the Superbowl. So I looked up the original post only to find I made it for last year’s Superbowl. So here it is again with a double recommendation!-J

joycevandenbergporter's avatargoodmotherdiet

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Can we talk about the Superbowl?  Or rather I would just like to watch Katy Perry’s Halftime Show again!  She and her guests, Missy Elliot and Lenny Kravitz, were fantastic, so fun to watch, even the dancing chessmen and sharks! For those of you who missed the show here is a chance to watch it again – Katy Perry Superbowl Halftime Show.  If you thought the Superbowl was about football, guess again.  For many of us it’s really about the commercials, halftime show and FOOD! So what did I serve for this great American event?  I went with a tried and true crowd favorite, Chili with all the fixin’s.  Yum!

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Chili without meat is kind of like thick soup, or so I thought…until I tried using red quinoa instead of ground beef.  I know it sounds crazy but the quinoa adds a similar texture to chili con carne, unintentionally…

View original post 497 more words

Wheatless Wednesday – Ginger Miso Tofu Noodle Bowl

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The Japanese have known the health benefits of miso and scallions and have used miso soup to cure the common cold since ancient times, kind of like a vegetarian version of homemade chicken soup. We have all had miso soup in Japanese restaurants, that savory broth with tiny cubes of tofu and thinly sliced scallions  floating on top. Usually, in restaurants we consider it as a small starter before the main courses arrive but in Japan miso soup is a staple and eaten for breakfast and throughout the day loaded with eggs, fish and other garnishes.  So I figure that they must be onto a good thing and decided to create a miso soup that is simple to make but worthy of being a main course for lunch or dinner, and I came up with this Ginger Miso Tofu Noodle Bowl. For more on using miso soup to cure the common cold check out this article: 

Miso Soup: An Ancient Remedy for the Common Cold

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It is delicious and satisfying and can be made spicy or mild depending on tastes.  I simmered bok choy, carrots, snow peas and cubes of tofu in miso broth and then served them over rice noodles.  I offered a selection of garnishes which, in my opinion, really makes the dish.   Not surprisingly, everyone’s noodle bowl looked different.

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What is miso anyway?  Miso is a Japanese word that means “fermented beans”, which are almost always soybeans, although other grains can be added to achieve certain flavors, resulting in many different varieties of miso available.  I used a white miso, which is lighter in color and milder in flavor, however any kind of miso will work just as well.  Miso is a good source of fiber and protein and a great way to increase your nutrient intake while you think you are just adding flavor.  In fact, adding  two tablespoons of miso to a soup or stir-fry, is the equivalent of approximately one-quarter cup of a legume(like lentils).  Miso is also  a very good source of copper, manganese and a good source of vitamin K, zinc, phosphorus, and omega-3 fatty acids.  It also has naturally occurring pro-biotics, those beneficial bacteria that are so good for our bellies.

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TIPS:  Making miso broth is easy but you can also find miso broths already prepared or in dried form that are pretty tasty too.  When purchasing both tofu and miso, make sure they are labelled organic since a wide majority (90% in the U.S.) of soy based products are made from genetically modified soybeans, those dasterdly GMO’s which are to be avoided at all costs. Miso is generally simmered on medium or medium low to prevent the loss of nutrients, so don’t let your soup boil! One last tip, noodles tend to get soft and mushy if left sitting in broth, so add them to the broth just before serving.

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GINGER MISO TOFU NOODLE BOWL

8 oz medium width rice noodles (or soba)
3-4 Tbsn shiro miso (white fermented-soybean paste)
6 cups vegetable broth (or water)
1 tsp fresh ginger, minced (or ginger paste) or more to taste
1 lb extra firm organic tofu
2 carrots, roughly chopped or sliced
1 cup snowpeas
2 bok choy, sliced in half lengthwise

TOPPINGS (all optional)
3-4 scallions, sliced into rings
3-4 radishes, thinly sliced
1-2 red chili peppers(or sweet mini red peppers), thinly sliced into rings
2 Tbsn cilantro, roughly chopped

 

  • Place miso in a small bowl with hot water and stir until dissolved.

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  • Prepare noodles as directed, rinse with cold water and divide among four bowls

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  • Prepare all soup ingredients. Cut tofu into cubes and let drain on paper towels.

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  • Prepare all toppings.

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  • Pour miso and remaining vegetable broth into a stockpot or wide saucepan. On medium heat, simmer carrots for about a minute, then add bok choy, snowpeas and tofu and simmer about five minutes.  Don’t let it boil or some of the nutrients in the miso will be lost.

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  • Spoon vegetables between the four bowls and pour in the broth.

 

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  • Top with radishes, scallions, chili peppers and cilantro, as desired.  Sriracha is also a great spicy addition.

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Ginger Miso Tofu Noodle Bowl

  • Servings: 4
  • Difficulty: easy
  • Print

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8 oz medium width rice noodles (or soba)
3-4 Tbsn shiro miso (white fermented-soybean paste)
6 cups vegetable broth (or water)
1 tsp fresh ginger, minced (or ginger paste) or more to taste
1 lb extra firm organic tofu
2 carrots, roughly chopped
1 cup snowpeas
2 bok choy, sliced in half lengthwise

TOPPINGS (all optional)
3-4 scallions, sliced into rings
3-4 radishes, thinly sliced
1-2 red chili peppers(or sweet mini red peppers), thinly sliced into rings
2 Tbsn cilantro, roughly chopped

  • Place miso in a small bowl with hot water and stir until dissolved.
  • Cut tofu into cubes and let drain on paper towels.
  • Prepare noodles as directed, rinse with cold water and divide among four bowls
  • Prepare all soup ingredients and toppings.
  • Pour miso and remaining vegetable broth into a stockpot or wide saucepan.
  • On medium heat, simmer carrots for about a minute, then add bok choy, snowpeas and tofu and simmer about five minutes
  • Spoon vegetables between the four bowls and pour in the broth.
  • Top with radishes, scallions, chili peppers and cilantro, as desired.  Sriracha is also a great spicy addition.

Meatless Monday – Penne with Roasted Cauliflower & Greens

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Move over pasta with tomato sauce, penne with cauliflower roasted with parmesan and buttery wilted greens will knock you out of the ring! This is an easy and delicious, complete dinner in one bowl. Pasta is an easy go to for dinner because it’s inexpensive and quick to prepare.  Did you know that the average American eats 20 pounds of pasta a year? That’s a lot of carbs but luckily there are many whole grain and nutritious pastas from which to choose that are not empty calories but actualy boost nutrients and dietary fiber.  My current favorite is Ancient Grains Penne by Tru Roots (that I buy from Costco) made with a blend of organic whole grains including, brown rice, quinoa, amaranth and corn. It is naturally gluten free and has a great taste and texture in addition to all of it’s wholesome goodness. I also love Vio Life Vegan Parmesan which comes in a solid block to shred as needed.  Try it!

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Cauliflower is not only one of the World’s Healthiest Foods, it’s also a vegetable chameleon that can take on many flavors and textures depending on how it’s prepared. When roasted, especially with a sprinkling of parmesan, cauliflower becomes golden brown with rich and salty/sweet caramel flavors.  The crispy, almost burned bits of parmesan are divine so make sure you scrape them in with the cauliflower.  Roasted cauliflower also pairs nicely with the sauteed garlic and fresh greens.  I love an extra sprinkle of parmesan and red pepper flakes on top for an extra flavor boost.

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TIPS: I had a big bag of power greens that included spinach, chard and kale but any leafy green will work in this recipe. The trick is to not overcook the greens so they don’t lose their deep glossy green hue.  (Thicker greens like collards may need to saute a bit longer.) If you love greens, add more than you think.  They shrink quite a bit when cooked. One bunch is usually about 2 cups so plan according to your tastes. Don’t forget to save a cup of pasta water before draining. It is a miracle liquid and not to be underestimated. You can add it back to the pasta if needed to give it more of a ‘sauce’ and avoid  the temptation of adding more oil or butter.

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PENNE WITH ROASTED CAULIFLOWER AND GREENS

3/4 lb penne pasta
1 head cauliflower
1 large bunch spinach (kale, arugula or chard)
2 shallots (or 1/2 yellow onion), finely chopped
4 cloves garlic, minced
1/2 tsp salt
1/4 tsp red pepper flakes
1/2 cup grated parmesan (optional)

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  • Cut or break up cauliflower into bite sized florets. Spread cauliflower on a baking sheet in a single layer and spray or brush with olive oil.  Sprinkle with salt, red pepper flakes and half of the parmesan (if using) and bake in a 425 degree oven for 20 to 25 minutes, stirring a couple of times to brown all sides and get all the crunchy parmesan bits off the pan (yum!).

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  • Remove cauliflower from oven when easily pierced with a knife and let cool.

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  • Boil pasta as directed and reserve one cup of pasta water before draining.  Set aside.

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  • Saute red pepper flakes, garlic and shallots in olive oil until soft and fragrant, 4 or 5 minutes.

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  • Add greens and saute until just wilted, remove from heat.

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  • Stir in the cauliflower and pasta, adding pasta water as needed.

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  • To serve, sprinkle with the rest of the parmesan and a pinch of red pepper flakes.

Penne with Roasted Cauliflower and Greens

  • Servings: 4
  • Difficulty: easy
  • Print
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3/4 lb penne pasta
1 head cauliflower
1 large bunch spinach (kale, arugula or chard)
2 shallots (or 1/2 yellow onion), finely chopped
4 cloves garlic, minced
1/2 tsp salt
1/4 tsp red pepper flakes
1/2 cup grated parmesan (optional)

  • Cut or break up cauliflower into bite sized florets.
  • Spread cauliflower on a baking sheet in a single layer and spray or brush with olive oil.  Sprinkle with salt and red pepper flakes and half of the parmesan and bake in a 425 degree oven for 20 to 25 minutes, stirring a couple of times to brown all sides and get all the crunchy parmesan bits off the pan (yum!).
  • Boil pasta as directed and reserve one cup of pasta water before draining.  Set aside.
  • Saute garlic and shallots in olive oil until soft and fragrant, 4 or 5 minutes.
  • Add spinach and saute until just wilted, remove from heat.
  • Stir in the cauliflower and pasta, adding pasta water as needed.
  • Sprinkle with the rest of the parmesan and a pinch of red pepper flakes.

Pan Seared Halibut with Lemon Caper Sauce over Roasted Fennel and Garlic Mashed Potatoes

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One might think with the dearth of posts from Goodmotherdiet that I am still on vacation, or at least being very lazy.  Well the truth is that I was on a lovely vacation with our friends, Bob and Julie, in beautiful Anguilla (part of the British Virgin Islands)  where we enjoyed 82 degrees every day, long beach walks, bike rides through the countryside, yoga overlooking the ocean and mango margaritas at sunset. Yes, we were spoiled AND it was so nice to get out of the rain! I flew back several days ago, however, my suitcase, in a rogue attempt to extend it’s vacation in the tropics, stayed behind in St. Maarten.  Nestled in among my bathing suits and beach wraps was, you guessed it,  my laptop charge cord.  I had my laptop but without power it was very hard to use.  Rest assured that I do have several new recipes to post, once I get the photos downloaded and recipes written.  So stay tuned for Pasta with Parm Roasted Cauliflower and Power Greens and a Tofu Noodle Bowl.  The beauty of this guilt inspired post though is that it is really a triple whammie, three recipes that I think all work well together, but you can pick and choose at will.  Make just one or all three!

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I love this flavor combination. Halibut is a mild but flavorful fish with a really great texture that is gets crispy golden on the outside and light and flaky on the inside when pan roasted.  Served over the top of roasted fennel and creamy, smooth garlic mashed potatoes with the delicious and savory lemon caper sauce drizzled over the top of everything…heaven!  The halibut recipe is easy and fast.  The halibut cooks in about 6 minutes and the sauce takes another 5 minutes and there is very little prep work.  Add a salad and dinner can definitely be on the table in 15 minutes!  The fennel and mashed potatoes take a little longer but are totally worth it.

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I love fennel, both raw in salads and cooked, but my favorite preparation is simply roasted with a drizzle of olive oil and a sprinkle of salt and pepper.  Fennel has a very elegant taste and has a delicate but sweet flavor when roasted. If you slice the bulbs into ‘steaks’, it is a very pretty presentation too. I’ll bet you didn’t know (I didn’t either) that fennel is in the carrot family. I would not have guessed that little fun fact.  Fennel is thought to have many health benefits and has been used in natural remedies since ancient times.  It is loaded with nutrients; iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K content present in fennel all contribute to building and maintaining bone structure and strength, so ladies in particular, take note.

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TIPS: I have written this as three separate recipes and you should be able to print them that way.  If you want to make all three (which I recommend), start by roasting the garlic and getting the potatoes boiling.  Then slice the fennel, drizzle with olive oil, sprinkle with spices and put that in the oven with the garlic. Finish off the mashed potatoes and take the fennel out of the oven and set aside.  Pan sear the halibut, make the sauce and dinner is served! Note:  garlic can be roasted way ahead of time and left to cool.

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PAN ROASTED HALIBUT WITH LEMON CAPER SAUCE

  • 4 Halibut fillets
  • 1/2 teaspoon Old Bay seasoning (optional)
  • salt and pepper
  • 2 Tbsn butter
  • 2 Tbsn olive oil
  • 2 cloves garlic, minced
  • 1 large lemon (about 1/4 cup lemon juice)
  • 2 tsp lemon zest (optional)
  • 3/4 cup dry white wine
  • 2 Tbsn capers
  • 1 Tbsn parsley, chopped

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  • Season both sides of fillets with salt, pepper and Old Bay, if using. Heat olive oil and butter in a large pan over medium heat until very hot. Place halibut fillets in pan and sear for 3-4 minutes, then flip and cook the other side for another 2-3.

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  • Remove from heat and loosely cover to keep warm.

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  • Lower heat and add the garlic and cook until fragrant. 2-3 minutes. Add lemon juice and wine and bring to a boil. Reduce heat and let simmer 5 minutes, until thickened.

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  • Stir in the capers, parsley and lemon zest, taste and adjust seasoning, if necessary.

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  • Transfer fish to serving plates and spoon sauce over the top.

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ROASTED FENNEL

  • 2 large bulbs fennel
  • 1-2 Tbsn olive oil (or olive oil spray)
  • 1/4 tsp salt and 1/8 tsp pepper
  • 1/2 tsp dried oregano or Italian Seasoning

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  • Remove fennel stalk and cut lengwise into thick slices.

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  • Brush or spray both sides with olive oil and sprinkle with oregano, salt and pepper.

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  • Roast at 425 degrees, turning once for about 25 minutes.

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GARLIC MASHED POTATOES

  • 2 large russet potatoes
  • 1 head garlic
  • 1/2 cup milk (or almond milk )
  • 3 Tbsn butter
  • salt to taste

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  • Slice top off of garlic bulb, exposing the cloves.  Drizzle with olive oil and wrap in foil.  Bake at 425 degrees for about an hour.  Remove from heat and let cool.

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  • Peel potatoes and cut them into chunks.  Boil about 20 minutes, or until very soft.  Drain potatoes and place them in a large bowl.  Squeeze garlic into potatoes and puree using a potato masher or food processor.
  • Add milk, butter and salt and pulse or stir to combine.

 

Pan Roasted Haliut with Lemon Caper Sauce

  • Servings: 4
  • Difficulty: easy
  • Print

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PAN ROASTED HALIBUT WITH LEMON CAPER SAUCE

  • 4 Halibut fillets
  • 1/2 teaspoon Old Bay seasoning (optional)
  • kosher salt and freshly ground black pepper
  • 2 Tbsn butter
  • 2 Tbsn olive oil
  • 2 cloves garlic, minced
  • 1 large lemon (about 1/4 cup lemon juice)
  • 2 tsp lemon zest (optional)
  • 3/4 cup dry white wine
  • 2 Tbsn capers
  • 1 Tbsn parsley, chopped
  • Season both sides of fillets with salt, pepper and Old Bay, if using. Heat olive oil and butter in a large pan over medium heat until very hot.
  • Place halibut fillets in pan and sear for 3-4 minutes, then flip and cook the other side for another 2-3.
  • Remove from heat and loosely cover to keep warm.
  • Lower heat and add the garlic and cook until fragrant. 2-3 minutes. Add lemon juice and wine and bring to a boil. Reduce heat and let simmer 5 minutes, until thickened.
  • Stir in the capers, parsley and lemon zest, taste and adjust seasoning, if necessary.
  • Transfer to serving plates and spoon sauce over the top.

Roasted Fennel

  • Servings: 4
  • Difficulty: easy
  • Print

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ROASTED FENNEL

  • 2 large bulbs fennel
  • 1-2 Tbsn olive oil (or olive oil spray)
  • 1/4 tsp salt and 1/8 tsp pepper
  • 1/2 tsp dried oregano or Italian Seasoning
  • Remove fennel stalk and cut lengwise into thick slices.
  • Brush or spray both sides with olive oil and sprinkle with oregano, salt and pepper.
  • Roast at 425 degrees, turning once for about 25 minutes.

Garlic Mashed Potatoes

  • Servings: 2-4
  • Difficulty: easy
  • Print

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GARLIC MASHED POTATOES

  • 2 large russet potatoes
  • 1 head garlic
  • 1/2 cup milk (or almond milk )
  • 3 Tbsn butter
  • salt to taste
  • Slice top off of garlic bulb, exposing the cloves.  Drizzle with olive oil and wrap in foil.  Bake at 425 degrees for about an hour.  Remove from heat and let cool.
  • Peel potatoes and cut them into chunks.  Boil about 20 minutes, or until very soft.
  • Drain potatoes and place them in a large bowl.  Squeeze garlic into potatoes and puree using a potato masher or food processor.
  • Add milk, butter and salt and stir to combine.

Wheatless Wednesday – Collard & Black Eyed Pea Soup

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How about a bowl of comfort?  It’s chilly outside, so we’re making soup; healthy, yummy goodness in a bowl.  I am making this soup for lunch today and the house smells heavenly.   Last night was a stormy and today is another dreary and rainy day in California.  It just doesn’t stop raining.  Can I call the dought over yet?  Our cup streets literally runneth over.   At least my delicious soup is warming me up from the inside out.   I already feel it warding off my seasonal sniffles…

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I don’t see fresh black eyed peas very often so when I do I get very excited as they are so delicious, nothing like their canned counterparts and I have to admit that I don’t often think ahead to soak dried beans overnight (although both of those options will work too).  Black eyed peas are not really peas.  They are beans and high in fiber and protein, and good sources of iron and potassium.  They are also delicious and a personal favorite. Then I spotted these giant collard leaves and the rest is history.

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I have often heard that the pairing of black eyed peas and collard is a natural fit, at least it is so in the South, so decided to give it a go.  Now, I can see why.  I have never used collard greens before, although last year my friend, Kerri begged me for collard recipes because she kept getting collards in her CSA box. Apparently, collard greens are more plentiful in Virginia than they are here. Well here you go Kerri, a year later.  I’m not sure what took me so long.  Collard greens are loaded with nutrition, add more fiber, protein and iron plus a whole slew of other nutrients.  Plus, they are great in this soup.  If you don’t have (or don’t like) collard greens, you can substitute kale or chard.

TIPS:  Black eyed peas are available fresh, frozen, canned or dried.  I have included cooking directions for each type.  For frozen peas, thaw and use as fresh.

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COLLARD AND BLACK EYED PEA SOUP

11 oz tub of fresh black eyed peas (or 1 1/2 cups dried or canned)
2 tablespoons olive oil
1 large yellow onion, chopped
2 cloves garlic, finely chopped
2 stalks celery, chopped
2 carrots, chopped
6 cups vegetable broth
1 14 oz can diced tomatoes
1/2 tsp dried oregano or Italian seasoning (or fresh)
1 bunch collard greens
1/4 teaspoon salt
1/8 tsp black pepper
Cayenne pepper to taste

  • If you are using dried black eyed peas, pick through peas to remove any debris and rinse well. Transfer to a large bowl, cover by 3 inches with water, cover and set aside at room temperature for 8 hours or overnight; drain and rinse well.  If you are using fresh or canned peas, rinse and set aside.

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  • Heat oil over medium heat in a large pot. Add onion, garlic, celery and carrots. Saute until onion is translucent, 5 to 10 minutes.

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  • Add peas, broth and tomatoes and simmer, partially covered, until peas are tender, about 15-20 minutes for fresh peas and up to 45 minutes for dried.

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  • Rinse collard greens, remove tough stem and ribs and chop leaves.

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  • Add collard greens to soup and simmer until tender, 15 to 20 minutes more. Taste broth and season with salt (if needed), pepper and cayenne.

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  • Serve hot.

Collard and Black Eyed Pea Soup

  • Servings: 4
  • Difficulty: easy
  • Print

 20160106_101124

11 oz tub of fresh black eyed peas (or 1 1/2 cups dried or canned)
2 tablespoons olive oil
1 large yellow onion, chopped
2 cloves garlic, finely chopped
2 stalks celery, chopped
2 carrots, chopped
6 cups vegetable broth
1 14 oz can diced tomatoes
1/2 tsp dried oregano or Italian seasoning (or fresh)
1 bunch collard greens
1/4 teaspoon salt
1/8 tsp black pepper
Cayenne pepper to taste

  • If you are using dried black eyed peas, pick through peas to remove any debris and rinse well. Transfer to a large bowl, cover by 3 inches with water, cover and set aside at room temperature for 8 hours or overnight; drain and rinse well.  If you are using fresh or canned peas, rinse and set aside.
  • Heat oil over medium heat in a large pot. Add onion, garlic, celery and carrots. Saute until onion is translucent, 5 to 10 minutes. Add peas, broth and tomatoes and simmer, partially covered, until peas are tender, about 15-20 minutes for fresh peas and up to 45 minutes for dried.
  • Rinse collard greens, remove tough stem and ribs and chop leaves.
  • Add collard greens to soup and simmer until tender, 15 to 20 minutes more. Taste broth and season with salt (if needed), pepper and cayenne.
  • Serve with shredded or flaked parmesan, if desired.

Meatless Monday – Roasted Artichokes Stuffed with Garlic, Parmesan & Quinoa

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My Mom used to steam whole artichokes and serve them with bowls of melted butter or mayo as a special treat. I have fond memories of sitting around the table with my brothers and sisters, peeling off leaf after leaf and watching the piles of toothmarked leaves growing ever larger.  That is certainly the easiest way to prepare artichokes and sometimes simple is best, however, I was looking for a recipe that would feature an artichoke as a main course, rather than an appetizer or side dish.  Most of the stuffed artichoke recipes I found call for some variation of garlic, olive oil, parmesan and breadcrumbs, which I’m sure is delicious, but I wanted something healthier and heartier.  So I swapped out the breadcrumbs for red quinoa which is more nutrient dense, added fresh herbs and several cheeses. I used an Italian blend of parmesan, romano, mozzarella and provolone. The cheesy crust and savory quinoa are delicious and satisfying but the true gem is the artichoke heart.  I was tempted to revert back to my childhood and ate the larger leaves and heart with a homemade aioli; Just Mayo with a little lemon juice, minced garlic and a dash of salt.  Yum!

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Artichokes are a delicious way to get nutrients that research shows we typically lack in our diets — fiber, vitamin C, magnesium and potassium.  They are a little bit of work to prepare for stuffing, as the fuzzy choke needs to be removed, but it is totally worth the effort.  I like to soak the cut artichokes in lemon water while I work to prevent them from turning brown.  The extra water keeps them from drying out in the oven too.  Cutting the sharp tips off of the leaves is an optional step.  It only takes a minute with kitchen shears but if you are in a rush, don’t bother.  Chefs do it because it looks pretty and prevents people from piercing their fingers on the spiny tips but is not really necessary.

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I like to use red quinoa because I love the gorgeous color and it ‘feel’s meatier than the white, although that may be an optical illusion (or maybe I’m just easily fooled).  In fact, I use it instead of meat in my Black Bean Chili con Quinoa and Quinoa Black Bean Tacos with really great results.  If you don’t have red quinoa, you can use regular white quinoa.  Their nutritional value is the same and their flavor is very similar.  Regardless of the color, quinoa is a great source of protein and fiber but low in calories and fat.  It also fills you up so you’re not rushing back to the refrigerator right after dinner. Just sayin’.

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TIPS:  I cut the artichokes in half to stuff them but you could also stuff them whole.  Just remove the stem so they will sit flat.  Remove the center leaves and choke.  I find that a melon baller or ice cream scoop works better than a regular spoon and/or knife.  Then pack the center full of stuffing as well as between the leaves.  Bake as directed.  Larger artichokes will take longer.  You know it’s done when a knife can easily pierce the stem end and the outer leaves are easily removed.

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ROASTED ARTICHOKES STUFFED WITH GARLIC, PARMESAN AND QUINOA

This recipe calls for 2 large artichokes which serves 2-4 people as a main course depending on appetities.  You can easily double the recipe for a larger crowd.

2 large artichokes
2 Tbsn lemon juice (juice of one lemon)
3/4 cup red quinoa
3 large cloves garlic
1 shallot, minced
3/4 cup parmesan (or mixed cheeses, romano, mozzarella, fontina, provolone)
1/2 tsp red pepper flakes (optional)
1 Tbsn fresh herbs or 1 tsp dried (parsley, oregano, thyme)

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  • Using a fine mesh colander, rinse quinoa under cold running water and drain. Combine quinoa and 1 1/2 cups water in a medium pot and bring to a boil. Reduce heat to a simmer, cover and cook until quinoa is tender and all the water is absorbed, 15 to 20 minutes. Fluff with a fork and stir in shallots and garlic while it’s hot so they start to soften.  Set aside.

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  • Fill a large bowl with water and lemon juice. Stir well. If you are stuffing whole artichokes, cut stems from artichokes so they can sit flat.  If you are stuffing half artichokes, slice in half vertically, including the stem.

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  • Place artichokes in bowl with lemon water. Working with one artichoke at a time, scoop out the center leaves and the fuzzy choke (an carefully use a serrated knife to cut off the top third, then use scissors to clip off and discard sharp leaf points, returning each artichoke to the lemon water as you finish.

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  • When quinoa is cool, stir in cheeses, red pepper flakes and herbs.

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  • Preheat oven to 400°F. Place artichokes  leaf side side down in a baking pan and brush or spray with olive oil and sprinkle with salt and pepper, if desired, and  stuff with qunoa mixture.  Don’t hesitate to pack each in a large mound.

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  • Pour about 3/4 cup of water in the bottom of the pan to create steam and prevent sticking, cover with aluminum foil and bake for about 45 minutes.

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  • Remove foil, add remaining cheese and bake another 15 minutes uncovered.  For a golden brown top, broil the last five minutes.

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  • Serve with melted butter or aoli if desired.

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Roasted Artichoke Stuffed with Garlic, Parmesan and Quinoa

  • Servings: 2-4
  • Difficulty: medium
  • Print

 20160102_194635

2 large artichokes
2 Tbsn lemon juice (juice of one lemon)
3/4 cup red quinoa
3 large cloves garlic
1 shallot, minced
3/4 cup parmesan (or mixed cheeses)
1/2 tsp red pepper flakes (optional)
1 Tbsn fresh herbs or 1 tsp dried (parsley, oregano, thyme)bsp;

  • Using a fine mesh colander, rinse quinoa under cold running water and drain. Combine quinoa and 1 1/2 cups water in a medium pot and bring to a boil. Reduce heat to a simmer, cover and cook until quinoa is tender and all the water is absorbed, 15 to 20 minutes. Fluff with a fork and stir in shallots and garlic while it’s hot so they start to soften.  Set aside.
  • Fill a large bowl with water and lemon juice. Stir well. If you are stuffing whole artichokes, cut stems from artichokes so they can sit flat.  If you are stuffing half artichokes, slice in half vertically, including the stem.
  • Place artichokes in bowl with lemon water. Working with one artichoke at a time, scoop out the center leaves and the fuzzy choke (an carefully use a serrated knife to cut off the top third, then use scissors to clip off and discard sharp leaf points, returning each artichoke to the lemon water as you finish.
  • When quinoa is cool, stir in cheeses, red pepper flakes and herbs.
  • Preheat oven to 400°F. Place artichokes  leaf side side down in a baking pan and brush or spray with olive oil and sprinkle with salt and pepper, if desired.  stuff with qunoa mixture.  Don’t hesitate to pack each in a large mound.
  • Pour about 3/4 cup of water in the bottom of the pan to create steam and pre ent sticking, cover with aluminum foil and bake for about 45 minutes.
  • Remove foil, add remaining cheese and bake another 15 minutes uncovered.  For a golden brown top, broil the last five minutes.
  • Serve with melted butter or aoli.

Wheatless Wednesday – Chili Prawn Linguine with Wilted Greens

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Shrimp is America’s number one seafood, beating out salmon, crab, clams, tilapia and even canned tuna.  I can take or leave shrimp but my family really loves it so I do prepare it occasionally.  Even I really liked this savory Chili Prawn Pasta with Wilted Greens. This is an elegant and tasty dish worthy of company or a special dinner, but it’s deceptively easy and fast. If you buy pre-shelled shrimp, the prep time is very short and dinner can be ready in the time it takes to boil the pasta. Now that is what I call fast food!

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Pasta is often thought of as empty carbs but that is not completely true. In processing traditional pasta the bran layer and oil-rich germ is removed which gives an indefinite shelf life, a quick cooking time, a familiar texture and a mild, versatile flavor. Depending on the type, however, 50 to 90 percent of a grain’s nutrients and phytonutrients are removed during processing. To address this substantial loss of nutrients, the United States government requires refined flour to be enriched with specific vitamins and minerals, including iron and the B vitamins folic acid, thiamine, riboflavin and niacin, so it may not be as bad as you think.  Whole-grain pasta is an excellent source of B vitamins and iron, which occur naturally and provides significantly higher levels of essential trace minerals and fiber.  The most common whole-grain pastas are made from whole wheat or buckwheat, but there are many new combinations available now made with brown rice, quinoa, spelt, farro and kamut which are good gluten free options.  I tried a new multi-grain pasta for this dish, made with red quinoa and amaranth.  I liked the flavor but be warned that some whole grain pastas can get sticky if overcooked. I always save a cup of pasta water before draining and then adding some of it back to prevent the pasta from sticking together. Some whole grain pasta, this one included, don’t increase in volume when cooked so I had to double the quantity of dry pasta.

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So how does the nutrition of traditional pasta made with refined flour stack up with whole grain pasta?  A 1-cup serving of plain, cooked enriched spaghetti provides 221 calories, 8.1 grams of protein, 1.3 grams of fat and 43.2 grams of carbohydrates, of which 2.5 grams are fiber, according to the U.S. Department of Agriculture. By comparison, 1 cup of cooked whole-wheat spaghetti has 174 calories, about 7.5 grams of protein, less than 1 gram of fat and 37.2 grams of carbohydrates, of which 6.3 grams are fiber — an amount equivalent to 25 percent of the daily value for fiber. ( HealthyEating.SFGate)  Surprisingly, refined pasta is not a bad choice (thanks to the US government), so I no longer feel guilty when digging into a big plate of pasta in a restaurant.  When I cook at home, though, I prefer to use whole grains.

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NOTES ON SHRIMP AND PRAWNS:  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 Thailand, which are on the “Avoid” list for poor management. Most “Best Choice” shrimp is caught in Alaska, but there are other great farmed and wild options. Buy these first, then look for a “Good Alternative” like U.S. Gulf of Mexico shrimp. Only buy imported shrimp if you’re sure it’s from a “Best Choice” or “Good Alternative” source. Heads up: You’re good to go if the shrimp is caught in a way that reduces harm to sea turtles. Also, over 90% of our shrimp is imported. 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. Go to Seafood Watch for a current listing of shrimp fishing practices around the world.

TIPS:  The shelling process is not difficult but does take a bit of effort.  You can shorten the prep time by about 10 minutes by purchasing prawns that have already been shelled and deveined. Just make sure the tails have been left on for best presentation.  Don’t skip the step of drying the prawns or your shrimp won’t sear properly and might curl into tight little balls when you cook them instead of keeping their gorgeous traditional shape.

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CHILI PRAWN LINGUINE WITH WILTED GREENS

  • 2 lbs raw prawns
  • 8 oz linguine or spaghetti (wheat or gluten-free if desired)
  • 1/4 cup olive oil
  • 1/4 tsp Creole Seasoning (optional)
  • 3-4 cloves garlic, sliced thinly
  • 2 fresh red chillies, sliced thinly (or 1/2 tsp red pepper flakes)
  • 3 cups fresh greens (spinach, kale, arugula, etc)
  • 1/2 tsp salt
  • 1 Tbsn fresh mixed herbs (parsley, oregano, thyme or basil), chopped (optional)

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  • Shell and devein prawns, leaving tails intact. There are two veins that should be removed; a white one that you remove along with the legs and a black one (usually) along the back that can be removed with a sharp knife.  The black vein (poopy vein) especially gets gritty when cooked.

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  • Dry prawns on a layer of papertowels.

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  • Cook pasta in large saucepan of boiling water, according to instructions, until just tender. Reserve 1 cup of pasta cooking water then drain pasta and return it to the pan. Add a bit of pasta water if pasta seems dry or sticky. Meanwhile, heat half the oil in large frying pan. Cook prawns, without crowding, just until they just change colour.

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  • Turn to cook the other side and remove from pan and loosely cover. I love Tony’s Creole Seasoning with prawns, so I sprinkle a pinch on them while cooking but this is not necessary if you don’t have it.

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  • Heat remaining oil in same frying pan. Cook garlic and chilli, stirring, until fragrant.

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  • Stir in greens and saute until slightly wilted. Taste and add salt and more red pepper, if desired.

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  • Put prawns, reserved cooking liquid and greens mixture in with pasta. Toss to combine, top with fresh herbs and serve immediately.

Chile Prawn Linguine with Wilted Greens

  • Servings: 2-4
  • Difficulty: easy
  • Print

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  • 2 lbs raw prawns
  • 8 oz linguine or spaghetti (wheat or gluten free if desired)
  • 1/4 cup olive oil
  • 1/4 tsp Creole Seasoning (optional)
  • 3-4 cloves garlic, sliced thinly
  • 2 fresh red chillies, sliced thinly (or 1/2 tsp red pepper flakes)
  • 3 cups fresh greens (spinach, kale, arugula, etc)
  • 1/2 tsp salt
  • 1 Tbsn fresh mixed herbs (parsley, oregano, thyme or basil), chopped (optional)
  1. Shell and devein prawns, leaving tails intact. Make sure to remove the vein along the back as well with a sharp knife.
  2. Dry prawns on a layer of papertowels.
  3. Cook pasta in large saucepan of boiling water, according to instructions, until just tender. Reserve 1 cup of pasta cooking water then drain pasta and return it to the pan. Add a bit of pasta water if pasta seems dry or sticky.
  4. Meanwhile, heat half the oil in large frying pan. Cook prawns, without crowding, just until they just change colour. Turn to cook the other side and remove from pan and loosely cover. I love Tony’s Creole Seasoning with prawns, so I sprinkle a pinch on them while cooking but this is not necessary if you don’t have it.
  5. Heat remaining oil in same frying pan. Cook garlic and chilli, stirring, until fragrant.
  6. Stir in greens and saute until slightly wilted. Taste and add salt and more red pepper, if desired.
  7. Put prawns, reserved cooking liquid and greens mixture in with pasta. Toss to combine, top with fresh herbs and serve immediately.