Wheatless Wednesday – Baked Eggs in Kale Cups

by joycevandenbergporterOctober 28, 2015

Move over eggs and toast, Baked Eggs in Kale Cups is more delicious, nutritious and way cuter! With easy preparation and few ingredients, breakfast is on the table in 30 minutes or less. This is the perfect weekend treat! The kale is crispy on the sides but creamy and garlicky on the bottom, while the egg is perfectly set with hints of parmesan, red pepper flakes and fresh basil. Delish and easy! Just pop them in the oven and enjoy a cup of coffee and the newspaper while they bake. (It will only look like you worked so hard…) These pretty baked eggs are a good source of protein to start your day and the KALE adds vitamin B6, dietary fiber, calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, omega-3 fatty acids phosphorus, more protein, folate, and niacin. Whew! That is why kale is king…. These little beauties are also elegant enough to serve at a brunch or even as a quick and easy dinner. Serve with fresh fruit or a tossed green salad. For a hearty appetite, add roasted or baked potatoes or sweet potatoes.

I spotted this recipe in the November, 2015 edition of Vegetarian Times and decided to make it for Sunday brunch using eggs from the backyard chickens next door and fresh kale from my garden. I have a great arrangement with my neighbor, Sandy. I give her all of my cooking and vegetable garden scraps and she gives me beautiful organic eggs from happy chickens. Look at the gorgeous orange of the yolks. Darker yellow/orange yolks usually means the hen had a varied diet and the resulting egg is richer in Vitamins and micronutrients like vitamins A and E plus omega-3. as compared to the ~~anemic~~ pale yellow, less nutritious standard supermarket egg. Did you know that egg yolks are one of the foods that naturally contain Vitamin D? Another egg fact you may not know is that the color of the shell doesn’t indicate how nutritious it is, just the kind of chicken that the egg came from. My Mom raised a variety of chickens who laid eggs that ranged in color from off white to green, blue and brown – all equally nutritious because they were raised the same, happy and on the earth.

However, if you aren’t lucky enough to have chickens like my brother, Tom, and his wife, Kelle, or have a neighbor with chickens, try to buy eggs that are labelled “Pasture Raised”. Other egg labels are often meaningless and ~~lies~~ misleading as producers try to capitalize on people’s desire to make more humane and nutritious choices. Just because something is labelled ‘Organic’ or ‘Free Range’ doesn’t mean the chickens were given nutritious food or had a chance to go outside and peck at the ground. There is little to no oversight so producers just decide for themselves what those terms mean. Outside might mean a tiny concrete enclosure that the chickens may not even know is there or have real access. For a breakdown on what egg labels are supposed to mean and what they really mean, click HERE to read an article by NPR. And, FYI, chickens are NOT vegetarians…

TIPS: I used lacinato kale because that is what I had ready in my garden, but you can use any kind of kale you like. Curly kale would make extra pretty ‘cups’ in this dish. When forming the nests/cups, use more kale than you think and make sure the muffin tin is completely covered to prevent leakage and that the fronds stick up out of the muffin tin, as the kale shrinks quite a bit during baking.

BAKED EGGS IN KALE CUPS

2 Tbs. olive oil, divided

1 12-oz. bunch kale, stems removed

2 Tbs. grated Parmesan cheese

1-2 cloves garlic, minced (1 tsp.)

6 large eggs

1 Tbsn fresh basil, chopped (optional)

Preheat oven to 375°F. Coat extra-large six-cup muffin pan with 1 Tbs. oil or cooking spray.

Place kale leaves in large bowl, add remaining 1 Tbs. oil, cheese, and garlic. Massage kale until tender and glistening.

Line prepared muffin cups with large kale leaves, covering whole muffin cup, and leaving some of leaf edges sticking up (smaller leaves can be layered in cup).

Crack 1 egg into each kale nest, and season with salt and pepper, more red pepper flakes and a sprinkle of parmesan, if desired.

Bake 17 to 25 minutes, or until egg yolk is set.

Cool 5 minutes before removing kale nests from muffin cups.

Using a large spoon or a knife edge, carefully release the sides from the cupcake tin and place on a platter to serve. Sprinkle with fresh basil, if desired.

Baked EggS in Kale Cups

Servings: 3-6
Time: 30 minutes
Difficulty: easy
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2 Tbs. olive oil, divided

1 12-oz. bunch curly kale, stems removed

2 Tbs. grated Parmesan cheese

1-2 cloves garlic, minced (1 tsp.)

6 large eggs

1 Tbsn fresh basil, chopped (optional)

Preheat oven to 375°F. Coat extra-large six-cup muffin pan with 1 Tbs. oil or cooking spray.
Place kale leaves in large bowl, add remaining 1 Tbs. oil, cheese, and garlic. Massage kale until tender and glistening.
Line prepared muffin cups with large kale leaves, covering whole muffin cup, and leaving some of leaf edges sticking up (smaller leaves can be layered in cup).
Crack 1 egg into each kale nest, and season with salt and pepper, more red pepper flakes and a sprinkle of parmesan, if desired.
Bake 17 to 25 minutes, or until egg yolk is set.
Cool 5 minutes before removing kale nests from muffin cups.
Using a large spoon or a knife edge, carefully release the sides from the cupcake tin and place on a platter to serve. Sprinkle with fresh basil, if desired

Wheatless Wednesday – Warm Scallop Salad with Lentils and Frisee

by joycevandenbergporterSeptember 30, 2015

I love Autumn salads which are a bit heartier than those we enjoy in summer. With the advent of chilly evenings, we need more tummy-filling ingredients to keep us warm and satisfied. It also helps that bikinis are soon to become a distant memory (unless you’re going on a tropical vacation). I really like adding either grains or legumes to salads, especially if they are the main course and French green lentils are a favorite. In creating this salad, I started with a bed of frisee which adds texture and interest, then a layer of French green lentils, tomatoes and oranges topped with warm seared scallops. A final drizzle of mustard vinaigrette completes the dish. To make this dish vegan, substitute sliced hearts of palm instead of scallops. I don’t know how hearts of palm are when seared, so would recommend using them raw unless you are up for a challenge. It could be worth a try, though. They sure worked well as a meat alternative in my Pulled ‘Pork’ Sliders. I may have to try…

Frisee is an under-appreciated green, at least in the Univted States. Frisee, also called curly endive, is part of the chicory family, along with Belgian endive, radicchio, and escarole. Frisee is packed with nutrients, and very low in calories like most greens. It is an excellent source of folic acid, vitamin A and vitamin C, with approximately one third the daily recommended amount of each, in a single serving. It is also a good source of vitamin K, and manganese. It’s slightly bitter and nutty flavor makes it a nice addition to salads but it works best mixed with milder greens or with complementary flavors like sweet citrus, earthy lentils and a tangy vinaigrette.

I often use French green lentils (De Puy) which I think are the most flavorful and they keep their shape when cooked, unlike red lentils which are soft and split open, making them perfect for soups and stews. Brown lentils, which are the most commonly available, can be substituted. Just be careful not to overcook as they also can become too soft. Lentils not only delicious, they are high in protein, low in fat and are a good source of fiber and vitamins and minerals, including iron.

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

TIPS: When purchasing scallops, try to buy dry sea scallops. Scallops are often labelled ‘dry’ or ‘wet’. If they aren’t labelled, ask. ‘Wet’ scallops are treated with a solution called STP (sodium tripolyphosphate), which helps the scallops maintain their moisture. The STP solution gives scallops a longer shelf life and keeps them plump and fresh looking. As a result, you’ll not only pay for the added water weight (meaning you get fewer scallops per pound and possibly scallops that are less than fresh) In addition, you’ll also have trouble browning these scallops—no matter how hot your pan—because of all that excess moisture. If you have had trouble browning scallops in the past, this could be the reason. You will still rinse and dry your scallops which shouldn’t effect the browning as long you dry them well with paper towels.

WARM SCALLOP SALAD WITH LENTILS AND FRISEE

1 lb large sea scallops
1/2 cup French green lentils
2 ripe tomatoes
1 orange
3-4 scallions, sliced
1 head frisee
2 Tbsn olive oil
salt

VINAIGRETTE
1/4 cup olive oil
1/4 cup apple cider vinegar
1 lemon, juiced
1 tsp dijon mustard
1/4 tsp salt (or to taste)
1/8 tsp pepper

Cook lentils as directed but don’t over cook. They should be al dente. Pour off any excess water, remove from heat and set aside to cool with lid off.

Slice tomatoes into wedges. Peel oranges and slice into rounds and then halves.

Pull frisee apart and place in one a large platter or bowl.

Spread cooled lentils over frisee.

Top with tomatoes, orange slices and scallions.

Whisk all vinaigrette ingredients together in a small bowl and set aside.

Rinse and dry scallops. Heat olive oil over medium high heat until the pan is very hot. Arrange scallops in a single layer, uncrowded. Sprinkle with salt and pepper. Cook about 1 1/2 to 2 minutes and flip to cook the other side for another 1 1/2 minutes.

Remove from heat and place on top of salad. Sprinkle with vinaigrette and serve immediately.

Warm Scallop Salad with Lentils and Frisee

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 lb large sea scallops
1/2 cup French green lentils
2 ripe tomatoes
1 orange
3-4 scallions, sliced
1 head frisee
2 Tbsn olive oil
salt

VINAIGRETTE
1/4 cup olive oil
1/4 cup apple cider vinegar
1 lemon, juiced
1 tsp dijon mustard
1/4 tsp salt (or to taste)
1/8 tsp pepper

Cook lentils as directed but don’t over cook. They should be al dente. Pour off any excess water, remove from heat and set aside to cool with lid off.
Slice tomatoes into wedges. Peel oranges and slice into rounds and then halves.
Pull frisee apart and place in one a large platter or bowl.
Spread cooled lentils over frisee.
Top with tomatoes, orange slices and scallions.
Whisk all vinaigrette ingredients together in a small bowl and set aside.
Rinse and dry scallops. Heat olive oil over medium high heat until the pan is very hot. Arrange scallops in a single layer, uncrowded. Sprinkle with salt and pepper. Cook about 1 1/2 to 2 minutes and flip to cook the other side for another 1 1/2 minutes.
Remove from heat and place on top of salad.
Sprinkle with vinaigrette and serve immediately.

Wheatless Wednesday – Cauliflower Quinoa Chowder Topped with Caramelized Shallots

by joycevandenbergporterSeptember 16, 2015

It’s starting to look like Soup Season – and this one is magic! I just arrived at my house in Maine, where summer and fall are definitely having a collision. Summer is not over yet; the days are still sunny and beautiful, but once the sun goes down the temperature drops and sweaters come out. School is back in session, so that means that grownups have to actually go back to work too. It is this time of year when I still eat salads for lunch but start to crave warm homey food for dinner. Last night I made this savory vegan Cauliflower Quinoa Chowder topped with caramelized shallots (not bacon), parsley and sliced green onion. Mmmm… a definite Winner! This is an easy One Pot Meal that serves about 6 adults with generous portions. This will be one I make again and again.

This soup has two magic ingredients: cauliflower and quinoa. Cauliflower is the chameleon of vegetables. It can take the place of flour (Pizza Crust), pasta (Mac and Cheese), grain (Tabouleh) or potatoes (Cauliflower Puree). Adding Cauliflower to foods is a ~~sneaky~~ smart way to get some nutrients in your diet. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a good source of dietary fiber, protein, omega-3 fatty acids and a whole host of vitamins and minerals. I only used one potato in this dish and the cauliflower stepped in for the rest. If you are trying to avoid carbs (even though potatoes are good ones), you can elinimate the potato altogether and add a bit more cauliflower.

Quinoa is another master of illusion and can be the star of a main course casserole or added to veggies in a salad. In this dish it is mixed in towards the end as a thickener and, as one of the Worlds ‘nearly perfect foods’ (as described on the package) it also provides a huge protein boost. I used Pearl Quinoa which I have never used before, partially because I thought it would add good texture to soup (it did) but also to support the company, Alter Eco, a Fair Trade company who gets its organic quinoa from Quechua and Aymara farmers in who grow the grain 13,000 feet up on the arid and desolate Soar De Uyuni salt flat of Bolivia. I want to support that kind of effort! That said, any kind of quinoa will work, so use what you have.

I adapted this recipe from Foodie Crush but made a few changes to make it vegan (trying to use less milk and dairy) and based on what vegetables I had on hand. She has a great recipe though, so you can click on the link to see the original. I love the color and sweetness that the carrots added. The original recipe called for red bell pepper which I didn’t have, so I added more carrots and a stalk of celery. Follow your own tastes (or pantry). I also used Original flavor coconut millk instead of regular milk and LOVED the added flavor. This chowder gets it’s thick and creamy texture from the quinoa but also from pureeing one third to a half of the vegetable mixture before adding the quinoa. If you like it chunky, puree less, if you like a smoother soup, puree more. Its that easy!

I love toppings and these really turn chowder into something special. The caramelized shallots are worth the 15 minutes it takes, trust me. I recommend making the shallots ahead or while the cauliflower and potatoes are cooking. This is my Go To substitute for bacon and it works! Be creative – or be a purist and go bare!

I eased myself into Maine yesterday with a windy and challenging kayak across the lake where the headwinds tossed water into out kayaks at each wave. Luckily we had the wind at our backs on the way back and breezed home but I definitely earned my dinner. I was not disappointed. I hiked Pleasant Mountain this morning instead of writing this blog (Sorry not sorry). In the photo above you can see the White Mountains in the distance. Now I’m looking for leftovers…

CAULIFLOWER AND QUINOA CHOWDER

1/4 cup olive or coconut oil
2-3 cloves garlic, minced
1/2 large onion, diced
1 stalk celery, diced
2 carrots, diced
1 russet potato, peeled and diced
1 small head cauliflower, roughly chopped (about 3 cups)
1 quart vegetable broth
2 cups coconut milk (or any other kind of milk)
2 bay leaves
2 tsp dried thyme
1/2 cup pearled quinoa (or regular quinoa)
1 tsp salt
1/4 tsp pepper

TOPPINGS: (optional)

Carmelized shallots*Recipe below
Chopped parsley
Sliced scallions

In large stock pot, garlic and onions in oil over medium high heat for about 5 minutes, or until onions are opaque. Add celery and carrots and cook for about 10 minutes.

Add potato, cauliflower, vegetable broth, coconut milk, bay leaf and thyme. Bring to boil, then reduce heat to simmer and cook for about 10-12 minutes or until cauliflower and potato are softened.

Remove bay leaf. Ladle about 1/3 to 1/2 of the soup into a food processor or blender and process until smooth. Add back to pot. Add salt and pepper. Taste and add seasoning if desired.

Rinse 1/2 cup quinoa in cold water and add to cauliflower mixture. Reduce to simmer and cook until quinoa is softened, about 15 minutes. If soup gets too thick add water and lower temperature.

Add more liquid if needed. Serve with desired toppings. I highly recommend carmelized shallots, parsley and sliced scallions.

CARMELIZED SHALLOTS (makes about 1/4 cup)

6-8 shallots
1 Tbsn olive oil
1/2 tsp salt

Peel and thinly slice shallots into rounds.

Saute in oil for 15 minutes or so until golden brown.

Remove from pan and drain on paper towels.

Place in a small serving dish along with other toppings.

Cauliflower Quinoa Chowder

Servings: 6
Time: 45 minutes
Difficulty: easy
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1/4 cup olive or coconut oil
2-3 cloves garlic, minced
1/2 large onion, diced1 teaspoon salt
1 stalk celery, diced
2 carrots, diced
1 russet potato, peeled and diced
1 small head cauliflower, roughly chopped (about 3 cup)
1 quart vegetable broth
2 cups coconut milk (or any other kind of milk)
2 bay leaves
2 tsp dried thyme
1/2 cup pearled quinoa (or regular quinoa)
1 tsp salt
1/4 tsp pepper

In large stock pot, garlic and onions in oil over medium high heat for about 5 minutes, or until onions are opaque.
Add celery and carrots and cook for about 10 minutes.
Add potato, cauliflower, vegetable broth, coconut milk, bay leaf and thyme. Bring to boil, then reduce heat to simmer and cook for about 10-12 minutes or until cauliflower and potato are softened.
Remove bay leaf. Ladle about 1/3 to 1/2 of the soup into a food processor or blender and process until smooth.
Add back to pot. Add salt and pepper. Taste and add seasoning if desired.
Rinse 1/2 cup quinoa in cold water and add to cauliflower mixture. Reduce to simmer and cook until quinoa is softened, about 15 minutes.
Add more liquid if needed. Serve with desired toppings. I highly recommend carmelized shallots, parsley and sliced scallions.

CARMELIZED SHALLOTS (makes about 1/4 cup)

6-8 shallots
1 Tbsn olive oil
1/2 tsp salt

Peel and thinly slice shallots into rounds.
Saute in oil for 15 minutes or so until golden brown.
Remove from pan and drain on paper towels.
Place in a small serving dish.

Wheatless Wednesday – Mexican Street Corn Salad

by joycevandenbergporterSeptember 9, 2015

You’ve heard of Mexican Street Corn, fresh corn on the cob slathered in spices, herbs and savory cheese – delicious but messy. Here it is ‘off the cob’ and ready to feed a big crowd – the same yummy ingredients but easy to serve. Served off the cob, the dish is called Esquites while the traditional street food grilled or steamed right on the cob is known as Elote. Traditional ingredients include mayonnaise, cotija cheese, lime juice, and chili powder but other herbs and spices are often included.

I have been visiting family in Seattle for the last week, living like a hobo out of my suitcase and bouncing around the Seattle area from Tacoma to Seattle to Whidbey Island to Bothell. I was lucky enough to see five of my sisters, two of my brothers and both of my parents. Yes, I know. This is starting to require higher math, and three sibs were even missing! As one of eleven children, I am used to large family celebrations where everyone brings something to share. We are the masters of potluck. Needless to say I was not in my kitchen, so obviously did no cooking myself, but I did watch my sister, Margaret, prepare this tasty dish for one of our family potlucks over the weekend. With fresh corn, chili peppers, spicy seasonings and crumbly Mexican cheese, this is a definite crowd-pleaser, great for a family dinner or a potluck party. For our large crowd, Margaret doubled the recipe.

Guest Chef, Margaret Vandenberg, has made this recipe from The Kitchn before and admitted that she and her husband, Scott, have polished off leftovers with grilled salmon and tortillas as a great late night snack. Sounds yummy to me! This is the lovely view of Lake Washington from Margaret’s living room. I can sit there for hours watching boats and birds and clouds….and then she serves wonderful food too. No wonder I keep going back….

TIPS: I have not made this salad yet, but witnessed my sister in action. This salad is delicious as is but if you want to make it even more ‘street’ you could try grilling or roasting the corn on the cob, before cutting off the kernels, for additional color and flavor. Spicy food lovers could also add a dash or two of cayenne pepper to add more zest. You could also serve with additional cotija sprinkled on top.

Recipe Adapted From The Kitchn

MEXICAN STREET CORN SALAD

6 ears fresh corn kernels from the cob (or 4 cups frozen yellow corn)
2 Tbsn olive oil
2 cloves garlic, minced
1 hot pepper (jalapeno, red chili, etc)
3 Tbsn cotija cheese (goat or feta), crumbled
2 Tbsn mayonaise (vegan mayo or plain yogurt)
2 Tbsn cilanto, chopped
1 1/2 tsp Mexican style chili powder
2 limes, juiced
salt and pepper to taste

In a large cast iron pan, saute the corn in the oil on medium-high heat until toasted, 15 to 20 minutes. Add the garlic and cook another 30 seconds or so and remove from heat and let cool and place in a large mixing bowl.

Cut the peppers into a fine dice and add to the corn mixture.

Add all the other ingredients to the corn mixture and toss to combine. Taste and adjust seasonings and add ingredients to suit your tastes.

Serve room temperature.

Mexican Street Corn Salad

Servings: 4
Time: 30 minutes
Difficulty: easy
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In a large cast iron pan, saute the corn in the oil on medium-high heat until toasted, 15 to 20 minutes.
Add the garlic and cook another 30 seconds or so and remove from heat and let cool and place in a large mixing bowl.
Cut the peppers into a fine dice and add to the corn mixture.
Add all the other ingredients to the corn mixture and toss to combine.
Taste and adjust seasonings and add ingredients to suit your tastes.
Serve room temperature.

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

by joycevandenbergporterSeptember 2, 2015

Now we’re talking! I’m loving my yummy Mexican food without the extra calories. I guess you could call these ‘Skinny Tacos’. Black beans and butternut squash are two of my favorite ingredients, especially when the squash is roasted into a rich and tender little bites. Throw in sweet summer corn, cumin and jalapenos and you’ve got the start of some delicious tacos (or quesadillas-scroll down for more on that). So what is the skinny part besides the fact that these are vegetarian? I have a long standing love affair with cheese but for a multitude of reasons (one of them being the calories), I’m trying to cut down. The nice thing about this flavor combination is that it doesn’t need piles of cheese to make it yummy. Instead of cheese, I opted to make a creamy yogurt dressing made with green chilis, herbs and jalapenos, which makes it cool but spicy. Yes, I know, those are contradictory terms but that is what makes the sauce so much fun and the perfect complement for the earthy squash, corn and bean combination.

Want to make them even skinnier? Ditch the tortillas and use romaine lettuce leaves and you’ve got “Mexican Lettuce Boats” for a lighter, low-carb option.

I also happened to have some sweet mini peppers which are delightful when roasted. They get even sweeter and can be eaten whole, seeds and all, except for maybe the stem (actually, you can probably eat that too if you really want to). They take virtually no preparation. Just place them whole on an oiled baking sheet and roast in a hot oven for about 20 minutes, turning once, until charred and blistered on both sides. Let cool and chop and use in salads or other dishes. You could even add them to this taco filling if you like. They are great on an antipasti platter and their bright colors also make them a cheerful garnish.

The black bean, corn and butternut squash filling is fairly loose and well suited for tacos but it also makes for tasty quesadillas if you add some gooey cheese to keep it together. An alternative would be to mash up some of the beans and squash to give it a stickier consistency. Regardless of how you serve them, these veggies taste great together and add oodles of fiber, vitamins and minerals to your diet! Just make sure you buy organic, non GMO corn tortillas to keep your meal healthy.

BLACK BEAN, CORN & BUTTERNUT SQUASH TACOS WITH CHILI LIME SAUCE

2 cups butternut squash (about one half squash)
1 can black beans
1-2 ears fresh corn kernels (or 1 cup frozen)
1/2 onion, chopped
1 jalapeno, finely diced (optional)
4 cloves garlic
1 Tbsn cilantro, chopped
1 dozen corn tortillas

CHILI LIME SAUCE (Optional)

1/2 cup full fat plain yogurt (vegan or regular)
2 Tbsn canned fire roasted chopped green chilis
1 jalapeno
1/4 cup cilantro
1 Tbsn fresh lime juice
1 tsp cumin
1/2 tsp salt

Process green chilis, jalapeno and cilantro in food processor or blender until finely minced. Add yogurt, lime juice, cumin and salt. Pulse until smooth. Pour into a small serving bowl and let chill in the refrigerator. (It will thicken as it chills)

Peel and dice butternut squash into a half inch dice. Spread in a single layer in an oiled baking sheet. Slice garlic cloves in half and arrange around the squash. Sprinkle with salt and pepper. Stir to coat with oil and roast at 450 degrees for about 20 minutes, or until soft and slightly browned on the edges. Garlic may be brown.

If you are roasting mini peppers, place them whole on an oiled baking dish and stir to coat both sides with oil. Bake for about 20 minutes, turning once to blacken both sides. I used the same pan as the squash but kept them as separate as possible.

Saute onion and jalapeno for several minutes until starting to soften, then add corn and cook several more minutes.

Add black beans and cook another minute or two.

Lower heat and add butternut squash and carefully stir to combine. Don’t overcook as squash will get too soft.

To heat corn tortillas:
- In the oven – Wrap stacks of five or so tortillas in aluminum foil and heat them for about 15 minutes in a 350° oven.
- On the stovetop: Cook them one at a time in a dry heavy pan and stack them as they are warmed. For crispy shells, fry them in a good oil (like avocado oil) on one side for 1 or 2 minutes, turn using tongs and fold it in half to crisp then turn to the other side. Drain on papertowels.
- In the microwave: Wrap tortillas in barely damp papertowels and microwave in 30-second increments until they are warmed through.

Scoop filling into taco shells and top with chili lime sauce. Serve with more sauce and fresh herbs on the side.

Black Bean, Corn and Butternut Squash Tacos with Chili Lime Sauce

Servings: 4-6
Time: 30 minutes
Difficulty: easy
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CHILI LIME SAUCE (Optional)

1/2 cup full fat plain yogurt (vegan or regular)
2 Tbsn canned fire roasted chopped green chilis
1 jalapeno
1/4 cup cilantro
1 Tbsn fresh lime juice
1 tsp cumin
1/2 tsp salt

Process green chilis, jalapeno and cilantro in food processor or blender until finely minced. Add yogurt, lime juice, cumin and salt. Pulse until smooth. Pour into a small serving bowl and let chill in the refrigerator. (It will thicken as it chills)
Peel and dice butternut squash into a half inch dice. Spread in a single layer in an oiled baking sheet. Slice garlic cloves in half and arrange around the squash. Sprinkle with salt and pepper. Stir to coat with oil and roast at 450 degrees for about 20 minutes, or until soft and slightly browned on the edges. Garlic may be brown.
If you are roasting mini peppers, place them whole on an oiled baking dish and stir to coat both sides with oil. Bake for about 20 minutes, turning once to blacken both sides.
Saute onion and jalapeno for several minutes until starting to soften, then add corn and cook several more minutes.
Add black beans and cook another minute or two.
Lower heat and add butternut squash and carefully stir to combine. Don’t overcook as squash will get too soft.
To heat corn tortillas:
- In the oven – Wrap stacks of five or so tortillas in aluminum foil and heat them for about 15 minutes in a 350° oven.
- On the stovetop: Cook them one at a time in a dry heavy pan and stack them as they are warmed. For crispy shells, fry them in a good oil (like avocado oil) on one side for 1 or 2 minutes, turn using tongs and fold it in half to crisp then turn to the other side. Drain on papertowels.
- In the microwave: Wrap tortillas in barely damp papertowels and microwave in 30-second increments until they are warmed through.
Scoop filling into taco shells and top with chili lime sauce. Serve with more sauce and fresh herbs on the side.

Wheatless Wednesday – Kung Pao Tofu with Zoodles

by joycevandenbergporterAugust 26, 2015

Love noodles but not the Carbs? Enter Zoodles, ‘noodles’ made from zucchini spirals that are surprisingly noodle-like. They nestle right into this tasty Kung Pao Sauce just like regular pasta – but without the extra calories. This Kung Pao was a crowd favorite; crispy tofu, bell pepper, ‘noodles’, all in a spicy, delicious sauce, topped with peanuts and green onions. Even my non-tofu lovers gobbled it up and asked for more! Cutting the tofu into a small dice and cooking it separately from the sauce is key. With Kung Pao though, it’s really all about the sauce. This one is spicy, but not not mouth burning, and easy to adjust to suit your personal tastes. Alas, if you are one of those people that can’t be bothered with recipes that have lots of ingredients, there is any easy solution. Just pick one up one of the many wonderful sauces sitting on the shelf in your local market and you’re good to go!

I’m not really a gadget person, however this one is a game changer. In seconds, zucchini (or any vegetable) becomes spaghetti, angel hair or ribbons. There are countless uses for these shapes; pastas, salads and casseroles to name a few. Other than my food processor and my lemon zester, this is a favorite. Just in case you don’t know what a spiral slicer can do, just check out the photo below showing zucchini being sliced using three different blades. For this recipe I used the center blade to make a thicker noodle.

Photo Credit: http://www.huffingtonpost.com/2014/04/10/vegetable-noodles-are-going-to-change-everything_n_5112928.html

Making zoodles is easy if you have a spiralizer, and FUN! If you have a picky eater who won’t eat anything green, you can peel the zucchini first to remove the offending green, then spiralize into beautiful ‘noodles’ that may fool even the pickiest of eaters. I wish I had known about zoodles back in the day when my little boys only ate pasta with butter! I prefer keeping the peel on since so many of the nutrients are in or right under the skin, but any nutrients is better than none…

TIPS: This is a mildly spicy Kung Pao Sauce. To adjust spiciness, add more or less of the red pepper flakes and red chili paste. Taste sauce to make sure you like the amount of spice before adding to the pan. It will continue to develop flavor as it cooks and combines with the sesame oil, garlic and ginger. For large appetites, you might want to double the tofu (Yes, they will like it.) or serve with brown rice. If you do make rice, toss a one inch chunk of peeled ginger into the pot to give the rice a nice gingery flavor. Remove the ginger before serving.

Recipe Adapted from Skinny Taste Kung Pao Chicken Zoodles For Two

KUNG PAO TOFU WITH ZOODLES

1 block extra firm tofu
2 Tbsn olive, avocado or coconut oil
2 -3 cloves garlic, minced
1 tsp fresh ginger, grated (or ginger paste)
salt and pepper
2-3 medium zucchini
1 red bell pepper
1 green bell pepper
2-3 scallions
1/2 cup dry roasted peanuts (or more)

KUNG PAO SAUCE

2 Tbsn soy sauce (or wheat free Tamari)
1 Tbsn balsamic vinegar
2 Tbsn hoisin sauce
1 Tbsn red chili paste
1 tsp red pepper flakes (or more)
1 Tbsn sugar
1 Tbsn cornstarch
2 Tbsn water

Drain block of tofu and cut into 1/2 inch cubes. Place in a single layer on a double thickness of papertowels. Cover with more paper towels and place a heavy object on top (like a cast iron pan) to help press out water. Let sit at least 10 minutes.

Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, cut the strands into pieces that are about 8 inches long.

In a small bowl or measuring cup, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.

Cut scallions into one inch pieces, then thinly julienne OR thinly slice into circles.

Cut bell peppers into 1/2 inch dice. Measure out peanuts and roughly chop them or leave them whole.

Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the cubed tofu, sprinkle with salt and pepper, and cook, stirring several times to brown all six sides, about 5 minutes.

Remove tofu to a plate and set aside.

Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 2 minutes.

Stir in zucchini noodles and cook, mixing for two or three minutes until just tender and mixed with the sauce. If it seems dry, don’t worry the zucchini will release moisture which helps create a sauce.

Once zucchini is cooked to your liking, add the tofu, half of the peanuts and scallions and stir to combine.

Serve with more peanuts and scallions on top.

Kung Pao Tofu with Zoodles

Servings: 4
Time: 20 minutes
Difficulty: easy
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KUNG PAO SAUCE

2 Tbsn soy sauce (or wheat free Tamari)
1 Tbsn balsamic vinegar
2 Tbsn hoisin sauce
1 Tbsn red chili paste
1 tsp red pepper flakes (or more)
1 Tbsn sugar
1 Tbsn cornstarch
2 Tbsn water

Drain block of tofu and cut into 1/2 inch cubes. Place in a single layer on a double thickness of papertowels. Cover with more paper towels and place a heavy object on top (like a cast iron pan) to help press out water. Let sit at least 10 minutes.
Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, cut the strands into pieces that are about 8 inches long.
In a small bowl or measuring cup, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.
Cut scallions into one inch pieces, then thinly julienne OR thinly slice into circles. Cut bell peppers into 1/2 inch dice.
Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the cubed tofu, sprinkle with salt and pepper, and cook, stirring several times to brown all six sides, about 5 minutes.
Remove tofu to a plate and set aside.
Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about 30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 2 minutes.
Stir in zucchini noodles and cook, mixing for two or three minutes until just tender and mixed with the sauce. If it seems dry, don’t worry the zucchini will release moisture which helps create a sauce.
Once zucchini is cooked to your liking, add the tofu, half of the peanuts and scallions and stir to combine.
Serve with more peanuts and scallions on top.

Wheatless Wednesday Tomatoes, Mozzarella & Peaches with Balsamic Reduction

by joycevandenbergporterAugust 19, 2015

Summertime favorite, Caprese Salad goes rogue with sliced ripe peaches and a drizzle of velvety rich balsamic reduction. This colorful combo was the brainchild of my son, Eric. I had recently purchased a flat of perfectly ripe peaches and I am lucky enough to have a constant supply of lovely heirloom tomatoes from my garden in shades of red, yellow and even striped green. The peaches add a nice sweetness to the traditional tomatoes and mozzarella and the balsamic reduction is the piece de resistance. Of course, you can drizzle with a balsamic vinaigrette which is easy and delicious, but the reduction is worth the minimal effort. In only 10 minutes or so, balsamic vinegar is transformed into a richly flavored syrup that can be drizzled on almost anything to enhance its natural flavors. I also love using a variety of colors for an exceptionally colorful presentation.

Peaches are one of summer’s most popular fruits and they are so good when they are at the peak of the season, like they are right now. Peach peels can be fuzzy and tough, so I peel them for this salad so they blend better with the tomatoes. If you are using a thinner skinned peach or nectarine, just slice them up without peeling. Peaches are low in calories and fat free but provide fiber and a host of vitamins and minerals, including A, C and potassium. They definitely add some pizzazz to this salad! For another ‘rogue move’, try substituting goat cheese or feta and adding some chopped fresh mint along with the basil. Yum!

I love using columnar basil when I can, especially as a garnish. It has small leaves which are tender and fragrant, and quite pretty when sprinkled on top of foods since they don’t need to be chopped. Most grocery stores don’t carry columnar basil but some Farmer’s Markets do. I grow my own from seedlings I bought at a garden center. They are pretty hardy compared to other types of basil and don’t flower as often (i.e. needing to be constantly clipped) so the plant keeps growing, up to three feet tall.

TIPS: For a beautiful arranged salad, cut all components into similar sizes, shapes and thickness, at least as much as possible. To make ahead, slice tomatoes, peaches and mozzarella and arrange on a serving platter. It will be fine sitting at room temperature for an hour or so until you’re ready to serve. Drizzle with balsamic reduction and garnish with basil just before serving.

TOMATOES AND MOZZARELLA WITH PEACHES AND BALSAMIC REDUCTION

3-5 assorted ripe tomatoes
1 large ripe peach
6 oz bocconcini (or other size fresh mozzarella balls)
1/4 cup fresh basil
1 cup balsamic vinegar
2 Tbsn sugar

Bring balsamic vinegar and sugar to a boil in a small saucepan, reduce heat to low, and simmer until the vinegar mixture has reduced to 1/3 cup, about 10 minutes.

Taste balsamic reduction and add another Tbsn sugar if it seems too acidic and cook another 5 minutes.. Set the balsamic reduction aside to cool (It should be a syrupy consistency) Check the consistency. If it’s too thin, simmer for a few more minutes. If it’s too thick stir in one drop of water at a time until syrupy. Transfer to a small bowl or server with a spout.

Remove stem end of tomatoes and cut in half vertically. Cut horizontally into 1/4 inch slices (or wedges, if you prefer)

Cut peach in half and remove pit and peel. Slice horizontally into 1/4 inch slices and place on a platter with the tomatoes.

Slice each bocconcini the long way into 3 slices. and arrange over tomatoes and peaches.

Cut basil into julienned slices if using large basil leaves and sprinkle evenly over tomato mixture.

Drizzle balsamic reduction over tomato mixture and serve with more reduction on the side.

Servings: 4-6
Time: 20 minutes
Difficulty: easy
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3-5 assorted ripe tomatoes
1 large ripe peach
6 oz bocconcini (or other size fresh mozzarella balls)
1/4 cup fresh basil
1 cup balsamic vinegar
2 Tbsn sugar

Bring balsamic vinegar and sugar to a boil in a small saucepan, reduce heat to low, and simmer until the vinegar mixture has reduced to 1/3 cup, about 10 minutes.
Taste balsamic reduction and add another Tbsn sugar if it seems too acidic and cook another 5 minutes.. Set the balsamic reduction aside to cool (It should be a syrupy consistency) Check the consistency. If it’s too thin, simmer for a few more minutes. If it’s too thick stir in one drop of water at a time until syrupy. Transfer to a small bowl or server with a spout.
Remove stem end of tomatoes and cut in half vertically. Cut horizontally into 1/4 inch slices (or wedges, if you prefer)
Cut peach in half and remove pit and peel. Slice horizontally into 1/4 inch slices and place on a platter with the tomatoes.
Slice each bocconcini the long way into 3 slices. and arrange over tomatoes and peaches.
Cut basil into julienned slices if using large basil leaves and sprinkle evenly over tomato mixture.
Drizzle balsamic reduction over tomato mixture and serve with more reduction on the side.

Wheatless Wednesday – Cucumber Ribbons with Red Onion, Feta and Mint

by joycevandenbergporterAugust 12, 2015

Are you a lover or a hater? Cucumbers have a reputation for being boring. I don’t agree. I love cucumbers and this salad, which is refreshing and definitely not boring, brings it! There is a bit of a kick and crunch with added jalapenos, lemon zest and pistachios. Topped with crumbled feta and a drizzle of red wine vinaigrette and you have a taste sensation. Did you know cucumbers have a secret? Scroll down for the big reveal.

I am on the cucumber bandwagon and drink Lemon Cucumber water every morning (recipe HERE) but know there are haters out there, including my future daughter in law. (For her I make strawberry, lemon, blueberry water or other concoctions) So, if you avoid cucumber but like the ‘idea’ of this salad, just substitute zucchini. Win!

I was gifted a bag of lovely Heirloom Japanese long cucumbers from my friends, Linda and Michael Rosso, and their prolific garden in Sonoma. Aren’t they fabulous? Linda tells me that one plant has already yielded 20 of these babies and summer is not over yet. Linda and Michael own Sonoma Rosso, a California Wine Country getaway in Kenwood, California that offers a one bedroom guest cottage with access to a salt water pool and an organic garden. Yes, you can keep what you pick! I haven’t been lucky enough to see it yet, but it looks like a beautiful spot for getting away. Click on the LINK for more information. Here’s a photo of Michael harvesting ‘my’ cucumbers and other produce from their garden.

Are you ready for a botanical shocker? You may have heard that tomatoes are a fruit and not a vegetable. Well cucumbers fall under that same umbrella. What? Tomatoes were a surprise way back when I heard that news – but at least they are sweetish, round and colorful. This is quite a shocking revelation to me as there is nothing remotely fruity about cucumbers, however they are actually a fruit. Really! They contain seeds and grow from the ovaries of flowering plants which is the definition of a fruit. Does this make all vegetables males? I’m afraid to ask. Cucumbers are members of the plant family Cucurbitacae, which also makes them related to squashes and melons. But there is more to cucumber than just water which makes them really hydrating and great to eat in summer. Cucumbers also contain Vitamins B1, B2, B3, B5, Folic Acid, Calcium, Vitamin C, Iron, Magnesium, Phosphorus, Potassium, and Zinc. Mind still blown…

TIPS: Cucumbers have a lot of water which makes them a super healthy snack but in salads, they continue to release water so this salad should only be made just before needed, otherwise it will be sitting is a pool of water. To store any leftovers, pour off excess water before refrigerating and toss with a bit more vinaigrette and fresh mint to refresh.

CUCUMBER RIBBON SALAD WITH RED ONION, FETA AND MINT

2 large cucumbers (Persian or other thin skinned cucumber)
1/2 red onion
1 jalapeno (or more)
1/2 cup fresh mint
1/2 cup roasted pistachios
zest from one lemon
1/4 cup olive oil
1/4 cup red wine or apple cider vinegar
1/2 tsp salt
1/4 tsp pepper

Using a mandolin, slice cucumbers on the thinnest setting. Cucumbers don’t need to be peeled unless they have thick and bitter skins. Place in a large serving bowl.

Slice onion vertically and add to the bowl with the cucumbers

Chop or julienne mint leaves and add to the bowl

Finely dice jalapeno

Roughly chop pistachios

Add mint, jalapeno, pistachios and lemon zest to the bowl

Whisk together the oil, vinegar, salt and pepper. Taste and adjust seasonings. Drizzle over cucumber mixture and toss to combine.

Sprinkle with crumbled feta cheese, if desired. Serve immediately. (This is not a make ahead salad as cucumbers make a lot of water.)

Cucumber Ribbons with Red Onion, Feta and Mint

Servings: 4
Time: 20 minutes
Difficulty: easy
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Using a mandolin, slice cucumbers on the thinnest setting. Cucumbers don’t need to be peeled unless they have thick and bitter skins. Place in a large serving bowl.
Slice onion vertically and add to the bowl with the cucumbers
Chop or julienne mint leaves and add to the bowl
Finely dice jalapeno
Roughly chop pistachios
Add mint, jalapeno, pistachios and lemon zest to the bowl
Whisk together the oil, vinegar, salt and pepper. Taste and adjust seasonings. Drizzle over cucumber mixture and toss to combine.
Sprinkle with crumbled feta cheese, if desired.
Serve immediately. (This is not a make ahead salad as cucumbers make a lot of water.)

Wheatless Wednesday – Roasted Eggplant Caprese

by joycevandenbergporterJuly 29, 2015

Here is a twist on a summertime favorite – Caprese Salad. When tomatoes are ripe and delicious, I can eat them every day, topped with fresh mozzarella and spicy basil drizzled with balsamic vinaigrette. There is a reason that the Caprese is so popular. The flavors are perfect companions, but I’m not always in the mood for a salad. So I’ve taken the traditional caprese salad, added thinly sliced eggplant , drizzled with an herby balsamic vinaigrette and roasted it in a hot oven to golden deliciousness. I was not disappointed and neither was my husband, who ate more than half of it, going back three times for more.

Eggplant is usually fried before baking, adding an additional step, more pans to wash and extra calories, all of which I try to avoid. In this preparation, I sliced the eggplant into 1/4 inch rounds instead of the traditional 1/2 inch, to make sure it gets cooked through. Sometimes thicker slices of eggplant can be chewy unless it’s cooked or stewed for a long time. I also salted the eggplant on papertowels on one side for fifteen minutes then turned them over onto fresh papertowels and salted again for another fifteen. It’s amazing how much water is drawn out of them! Of course, you can always go the traditional route and fry them first which removes the excess water and cooks them at least half way. Regardless, this is my new summertime favorite and I’m pretty sure it will be yours too…

TIPS: If you still end up with extra liquid during cooking in spite of your valiant efforts to salt the eggplant, you can remove some of the liquid with a turkey baster. Don’t remove too much though because you don’t want everything to dry out. Another option would be to layer everything over a bed of tomato sauce which will incorporate excess liquid.

Photo Credit: https://solanaseeds.netfirms.com/herbs.html

In case you’re wondering, those little leaves are Basil Fine Verde (or Fino Verde) which I am growing in containers on my porch here in Maine. This kind of basil is sweet and spicy and has small leaves which don’t need to be chopped which is kind of nice.

ROASTED EGGPLANT CAPRESE

1 globe eggplant
2-3 ripe tomatoes
8 oz fresh mozzarella
1/3 cup olive oil
1 Tbsn balsamic vinegar
2 cloves garlic, minced
1 Tbsn fresh oregano or thyme (1 tsp dried)
1/2 tsp salt
1/4 tsp pepper

Slice eggplant into 1/4 inch rounds, place them in a single layer on papertowels and sprinkle salt liberally over them to draw out the excess water. Let sit for about 15 minutes, replace the papertowels and salt the other side for another 15 minutes. Then wipe off excess salt and water droplets and place in a large bowl.

Combine olive oil, vinegar, garlic and seasonings in a small bowl. Pour half of the mixture over the eggplant slices and gently stir until all the pieces are coated.

Slice tomatoes into 1/4 inch rounds

Slice mozzarella into 1/4 inch rounds.

Oil a baking dish and start arranging the slices into two rows, if using a rectangular baking dish, or in circles if using a round baking dish.

Alternate eggplant slices with mozzarella and tomato. If you have very small eggplant or tomato slices, use two.

Complete second row until eggplant and tomatoes are used up. Drizzle the rest of the marinade over the top taking care to get the tomato slices. Bake 25-30 minutes at 450. Turn oven to broil for about 10 minutes, or until tops are browned.

Top with fresh basil.

Roasted Eggplant Caprese

Servings: 4
Time: 90 minutes
Difficulty: easy
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1 globe eggplant
2-3 ripe tomatoes
8 oz fresh mozzarella
1/3 cup olive oil
1 Tbsn balsamic vinegar
2 cloves garlic, minced
1 Tbsn fresh oregano or thyme (1 tsp dried)
1/2 tsp salt
1/4 tsp pepper

Slice eggplant into 1/4 inch rounds, place them in a single layer on papertowels and sprinkle salt liberally over them to draw out the excess water. Let sit for about 15 minutes, replace the papertowels and salt the other side for another 15 minutes. Then wipe off excess salt and water droplets and place in a large bowl.
Combine olive oil, vinegar, garlic and seasonings in a small bowl. Pour half of the mixture over the eggplant slices and gently stir until all the pieces are coated.
Slice tomatoes into 1/4 inch rounds
Slice mozzarella into 1/4 inch rounds.
Oil a baking dish and start arranging the slices into two rows, if using a rectangular baking dish, or in circles if using a round baking dish. Alternate eggplant slices with mozzarella and tomato. If you have very small eggplant or tomato slices, use two.
Complete second row until eggplant and tomato is used up.
Drizzle the rest of the marinade over the top taking care to get the tomato slices. Bake 30 minutes at 400.
Turn oven to broil for 10 to 15 minutes, or until tops are browned.
Top with fresh basil.

Wheatless Wednesday – Roasted Beet and Tomato Salad

by joycevandenbergporterJuly 15, 2015

If tomatoes are the star in summer, beets are a bold and intense showgirl. Together they are a showstopper! Fresh and easy, pretty enough for a party, this Roasted Beet and Tomato Salad is a Summer Showcase! Sun-ripened tomatoes in reds and yellows paired with dark-ruby roasted beets, resting on a bed of mixed greens and topped with crumbled feta and fresh herbs is a pure delight. I love the simplicity of this five ingredient salad drizzled with a simple vinaigrette. Each flavor is strong enough to stand on it’s own, and tossed together they make a colorful and flavorful salad, good enough for company but tasty enough for family.

Photo Credit: Dr Oz

Roasted beets are not to be compared to the tasteless canned variety. Roasting them intensifies their flavor as none of the juice is lost in boiling water. Beets are very low in calories, contain no cholesterol and small amount of fat and they are loaded with fiber, vitamins, minerals, and anti-oxidants. All of that glorious color has to mean something!

I feel like a word of caution is in order here. As I mentioned, dark beets have a vivid color and when roasted with olive oil, some of the escaped juices are quite vibrantly red, which I found out looks remarkably like blood when spilled. Yes, I tipped the foil and juices leaked out; on the counter, down the cabinet and on the floor. Even my bare feet looked like they were splattered in blood. It looked like someone cut off their arm in right in my kitchen. Note to self for next gory Halloween costume… Also, beet juice can stain wood cutting boards, so I recommend plastic washable cutting surfaces or a ceramic plate. Otherwise, beets are lovely.

Do we even need to talk about tomatoes? If you aren’t convinced, click HERE to read how eating tomatoes can make you healthier. If you love beets but not tomatoes so much, here are a few other Goodmotherdiet salads that were also inspired by beets:

Beet and Citrus Salad with Goat Cheese and Pine Nuts

Layered Beet Salad with Glazed Pecans and Citrus Vinaigrette

Roasted Beet Salad with Ripe Peaches and Goat Cheese

TIPS: If you were lucky enough to buy beets with the greens still attached, don’t cut them off and discard them. The greens are delicious raw, thinly sliced into salads or sauteed and stirred into pasta or prepared any way you would use chard, kale or any other dark leafy green. They have a slightly bitter taste that mellows with cooking and adds flavor and nutrients to your meal. Beets can be roasted a day or two ahead of time and refrigerated until ready. Note that beet juice stains porous surfaces, like wood cutting boards. Use non-porous surfaces for preparation and slicing.

ROASTED BEET AND TOMATO SALAD

1 lb beets (3-4 medium)
2 lbs tomatoes, mixed
1 bunch arugula or mixed greens
3 oz feta, sliced or crumbled(optional)
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped or sliced
1/4 cup olive oil+
1/4 cup apple cider or red wine vinager
salt and pepper to taste

Preheat oven to 400 degrees. Cut away beet greens without cutting into the skin and place beets on a large piece of foil, separately or together. Drizzle with olive oil and tightly close foil packet. Roast on a rimmed baking sheet until tender, about 75 minutes.

When cool, use a paper towel to remove skins.

Slice into rounds on a plastic cutting board or plate.

Slice large tomatoes into 1/4′ rounds, and halve cherry tomatoes.

Place greens on the bottom of a serving platter and arrange the beets and tomatoes on top.

Whisk together the olive oil and vinegar and season with salt and pepper. Top tomatoes with feta, cilantro, basil and drizzle with dressing. Serve with more herbs and feta on the side.

Roasted Beet and Tomato Salad

Servings: 4-6
Time: 90+ minutes
Difficulty: easy
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1 lb beets (3-4 medium)
2 lbs tomatoes, mixed
1 bunch arugula or mixed greens
3 oz feta, sliced or crumbled
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped or sliced
1/4 cup olive oil+
1/4 cup apple cider or red wine vinager
salt and pepper to taste

Preheat oven to 400 degrees. Cut away beet greens without cutting into the skin and place beets on a large piece of foil. Drizzle with olive oil and tightly close foil packet. Roast on a rimmed baking sheet until tender, about 75 minutes.
When cool, use a paper towel to remove skins and slice into rounds on a plastic cutting board or plate.
Slice large tomatoes into 1/4′ rounds, and halve cherry tomatoes.
Place greens on the bottom of a serving platter and arrange the beets and tomatoes on top.
Whisk together the olive oil and vinegar and season with salt and pepper.
Top with feta, cilantro, basil and drizzle with dressing.
Serve with more fresh herbs and feta on the side.

Wheatless Wednesday – Warm Scallop Salad with Mango Vinaigrette

by joycevandenbergporterJuly 8, 2015

Looking for something light and summery – and FAST to make for dinner? How about a warm scallop salad with perfectly seared sea scallops over a bed of mixed greens, avocado and, I’m in Maine – so blueberries. Top all of this with a spicy, sweet mango vinaigrette for a lovely summery taste sensation. Best of all, you can whip this up in 20 minutes or less, depending on how fast you are at putting things together – five minutes or so to make the salad, another five to make the mango vinaigrette and then the scallops only take 3 minutes to cook. Done and delicious!

Scallops are a great choice for seafood lovers. They are not only delicious but low in calories and high in protein. They are excellent sources of Vitamin B12 and omega3 fats. Sea scallops are also a good environmental choice. According to Seafood Watch, wild-caught scallops are a “Best Choice” or “Good Alternative,” depending on where and how they’re harvested. Worldwide, farmed scallops are a “Best Choice” because farming methods have little impact on the surrounding environment, however, some countries have questionable farming methods, so I would check before buying.

I happened upon this mango vinaigrette when I noticed I had some leftover sliced mango that needed to be used up and thought it would make a tasty salad dressing. I grew up with homemade dressing (Thanks Mom!) so I usually make my own. You will rarely see me pulling a bottle of store-bought dressing from the fridge. ~~Truly spoiled.~~ I just don’t like that bottled taste they all have. Making it fresh is so worth the extra few minutes, however, if you have a dressing you love, go for it. With a fruity dressing, I like to pair something savory or spicy like jalapeno or, in this case, red Fresno chili pepper, which also adds a nice color to the vinaigrette. This otherwise simple dressing also has oil and lemon juice with a sprinkle of salt and pepper. It was great paired with the greens and warm scallops. It would also be tasty on grilled shrimp or fish. Sometimes simpler is better as you can taste each and every flavor.

TIPS: If blueberries are not available where you are, substitute another fruit, like ripe peaches, or sliced red or yellow bell pepper. You can use fresh or frozen (defrosted) mango slices or chunks. If you are using a fresh mango, click HERE for a short video on how to cut a mango from cooking pro Martha Stewart, herself. It’s easy and brilliant. If you are still struggling to remove the large mango seed, you should check it out.

WARM SCALLOP SALAD

1 large bunch of mixed greens, bib lettuce or baby spinach
3/4 cup fresh blueberries OR 1 red or yellow bell pepper, sliced
1 avocado, sliced
2-3 spring onions or large scallions, sliced
1 1/4 pounds+ dry sea scallops, (4-6 per person)
2 teaspoons unsalted butter
2 teaspoons olive oil
salt and pepper

Place mixed greens in a large salad bowl along with the blueberries, scallions and avocado.

Rinse and dry scallops with a papertowel, sprinkle with salt and pepper and set aside.

Add the butter and oil to a wide saute pan on high heat until almost smoking. Add the scallops in a single layer round side down, making sure they are not touching each other and sear for 1 1/2 minutes on each side. The scallops should be golden brown on both sides but still soft in the center. Don’t overcook or they will get tough and chewy. Cook in batches if necessary.

Remove to a serving plate.

Place a large spoonful of salad mixture on a serving plate and top with 4-6 warm scallops.

Top with mango vinaigrette

MANGO VINAIGRETTE

1/2 ripe mango, roughly chopped or mango chunks (frozen, thawed okay)
1 red Fresno chili pepper, roughly chopped or 1/4 tsp red pepper flakes
1/3 cup fresh lemon juice
3 Tbsn olive oil
salt and pepper to taste

Place mango and chili pepper in a food processor or blender and pulse until it’s finely minced.

Add lemon juice and olive oil and process until smooth. Add a bit more oil if necessary. Taste and add salt and pepper to taste

Pour into a serving bowl.

Warm Scallop Salad with Mango Vinaigrette

Servings: 4
Time: 20 minutes
Difficulty: easy
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Place mixed greens in a large salad bowl along with the blueberries, scallions and avocado.
Rinse and dry scallops with a papertowel, sprinkle with salt and pepper and set aside.
Add the butter and oil to a wide saute pan on high heat until almost smoking. Add the scallops in a single layer round side down, making sure they are not touching each other and sear for 1 1/2 minutes on each side. The scallops should be golden brown on both sides but still soft in the center. Don’t overcook or they will get tough and chewy.
Remove to a serving plate.
Place a large spoonful of salad mixture on a serving plate and top with 4-6 warm scallops.
Top with mango vinaigrette

MANGO VINAIGRETTE

1/2 ripe mango, chopped or mango chunks (frozen, thawed okay)
1 red Fresno chili pepper or 1/4 tsp red pepper flakes
1/3 cup fresh lemon juice
3 Tbsn olive oil
salt and pepper to taste

Place mango and chili pepper in a food processor or blender and pulse until it’s finely minced.
Add lemon juice and olive oil and process until smooth.
Taste and add salt and pepper to taste
Pour into a serving bowl.

Wheatless Wednesday – Grilled Shrimp and Cheesy Grits2

by joycevandenbergporterJune 24, 2015

Spoiler Alert! I warned that my recent trip to Charleston would spill over into my kitchen. Monday’s Charred Okra with Tomatoes should have been your first clue. Shrimp and Grits is about as Southern a dish as you can find. It is found on almost every menu in Charleston and is especially loved for breakfast. Many of the recipes call for ham, sausage, bacon, bacon fat or lard so this recipe may not be completely traditional but I found that every restaurant (and cook) has their own recipe, so anything goes. The two important ingredients are fresh shrimp and ground corn (grits), not instant.

As I was about to head back to California, I was gifted two bags of grits, both white and yellow, from Geechie Boy Mill, a local family owned farm that prides itself on growing the best produce and milling the finest grits and cornmeal. Geechie Boy products are all authentic. Heirloom corn, heralding back to the early Native Americans, is used in the antique gristmills (photo below), which preserve the natural oils and flavors of the corn resulting in the most flavorful grits. The farm is home to four working mills, including a 1945 model on display in the on-site market and an 1847 mill, one of the earliest American-made mills. If you are in the Charleston area, you can stop by The Geechie Boy Market at the farm on Edisto Island and purchase grits and other seasonal produce. If you aren’t in the area, you can purchase online by clicking HERE and they will ship directly to you. I have never made grits before but they were creamy and delicious and very easy to make! I love supporting small local farmers that create quality products and I hope you do too. Fun Fact: So what does Geechie mean? Their website defines it as ‘Someone whose family has been in the South Carolina Lowcountry since forever”.

There are many ways to cook grits, and I’m sure everyone has their favorite method, but as a first timer, I chose the simple technique of cooking the grits in water and then stirring in butter and cheeses at the end, rather than messing with heating milk or cream. I loved the result which was creamy and flavorful. I used sharp white cheddar and parmesan but you can use any cheeses you have on hand. The shrimp was tasty, grilled with a honey, black pepper glaze and topped with loads of fresh herbs and lemon zest. The shrimp recipe was adapted from Summer Herbed Grilled Shrimp Recipe from Cooking Light July, 2015

CHEESY GRITS

1 cup white grits
4 cups water
1 1/2 tsp salt
4 Tbsn unsalted butter
2/3 cup sharp cheddar cheese, shredded
1/3 cup parmesan cheese, grated

GRILLED SHRIMP

1 1/2 pounds large shrimp, peeled and deveined
2 1/2 tablespoons extra-virgin olive oil
1 tablespoon honey
1/2 teaspoon freshly ground black pepper (or more to taste)
1/4 teaspoon kosher salt
Cooking spray
1/3 cup finely chopped fresh flat-leaf parsley
1/4 cup finely chopped red onion
1 tablespoon grated lemon rind
1 tablespoon finely chopped fresh oregano
1 teaspoon minced garlic
1 1/2 tablespoons red wine vinegar

Combine the grits, water, salt and half of the butter in a large saucepan and bring to a boil.

Reduce the heat to low, cover and simmer, stirring occasionally, until tender, about 30 minutes. If the grits become too thick, add more water.

Remove from the heat and stir in the remaining butter and the cheeses.

While the grits are cooking, prepare the shrimp: Rinse and pat the shrimp dry with paper towels. Put the shrimp in a bowl with 1 Tbsn oil, honey, pepper and salt and toss to coat.

Combine parsley, onion, lemon zest, oregano and garlic in a small bowl. Add remaining oil and vinegar and set aside.

Preheat grill to medium-high heat. Arrange shrimp on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Remove shrimp from grill to a serving platter.

Top shrimp with herb mixture.

Serve shrimp over cheesy grits.

Grilled Shrimp and Cheesy Grits

Servings: 4-6
Time: 60 minutes
Difficulty: easy
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CHEESY GRITS

1 cup white grits
4 cups water
1 1/2 tsp salt
4 Tbsn unsalted butter
2/3 cup sharp cheddar cheese, shredded
1/3 cup parmesan cheese, grated

GRILLED SHRIMP

1 1/2 pounds large shrimp, peeled and deveined
2 1/2 tablespoons extra-virgin olive oil
1 tablespoon honey
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
Cooking spray
1/3 cup finely chopped fresh flat-leaf parsley
1/4 cup finely chopped red onion
1 tablespoon grated lemon rind
1 tablespoon finely chopped fresh oregano
1 teaspoon minced garlic
1 1/2 tablespoons red wine vinegar

Combine the grits, water, salt and half of the butter in a large saucepan and bring to a boil.
Reduce the heat to low, cover and simmer, stirring occasionally, until tender, about 30 minutes. If the grits become too thick, add more water.
Remove from the heat and stir in the remaining butter and the cheeses.
While the grits are cooking, prepare the shrimp: Rinse and pat the shrimp dry with paper towels. Put the shrimp in a bowl with 1 Tbsn oil, honey, pepper and salt and toss to coat.
Combine parsley, onion, lemon zest, oregano and garlic in a small bowl. Add remaining oil and vinegar and set aside.
Preheat grill to medium-high heat.
Arrange shrimp on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Remove shrimp from gril to a serving platterl.
Top shrimp with herb mixture.
Serve shrimp over cheesy grits.

Wheatless Wednesday – Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

by joycevandenbergporterJune 10, 2015

1-2-3-GONE! Or ‘How to make a salad disappear!’ Want to hear more magic words? How about; Ready in 15 minutes or less… I am very lucky to have been graced with a bounty of lovely, ripe tomatoes so early in the season. I’m heading out of town this weekend (to Charleston, so I foresee some southern cooking in my future) and I needed to use some of my fresh tomatoes before I go. I also happened to have some young, white corn that is so sweet and tender that it can be eaten raw, right off the cob. Now that is good corn! With these ingredients, I couldn’t really go wrong. I tossed them together in a salad with baby arugula and avocado, then drizzled them with a yummy jalapeno vinaigrette that is loaded with fresh basil and cilantro. But it’s really about the tomatoes and the corn, so don’t hold back. I served this to a group of men, watching the NBA playoffs last night and almost didn’t get a chance to take photos. Luckily I managed to snap a few before they all descended. I served the salad with corn tortilla chips which were a great pairing. (Alas, no photos…They were too quick.)

But corn is a carb! Fear not my carb-avoiding friends. Corn is a high quality, slow digesting complex carbohydrate and a great source of vitamins, minerals and fiber. Corn has high amounts of insoluble fiber — meaning, the kind of fiber that goes through the body intact and gets things going in the bowels (~~You didn’t read that here!~~) Insoluble fiber has been shown in research to help feed the “good” bacteria in our gut which is very important in our over-processed world. Corn is also gluten free which makes it a good choice for those avoiding wheat and wheat products.

TIPS: Consider serving the salad in individual glass jars or small bowls. This is a great use of leftover corn on the cob, either grilled, steamed or boiled. Just slice it off the cob and you’ve got the start of a great meal! I love the Jalapeno Vinaigrette. It’s just slightly spicy and the fresh herbs give it a pesto-like quality which is really delicious on this salad. If you like food really spicy, add a second jalapeno or include some of the seeds. I also added fresh mozzarella because I had a large crowd of hungry men to feed, but it’s not really necessary. The real stars here are the fresh, ripe vegetables.

ARUGULA, CORN AND TOMATO SALAD WITH JALAPENO VINAIGRETTE

2 cups fresh baby arugula
3 ears fresh corn (or 2 cups frozen corn)
3-4 large tomatoes (or combination with cherry tomatoes)
1-2 avocados
6 oz fresh mozzarella (optional)

JALAPENO VINAIGRETTE
1 large jalapeno pepper
1 cup fresh herbs (basil and cilantro)
1 clove garlic
1/2 cup olive oil
1/4 cup red wine vinegar
1 Tbsn fresh lime juice
1/2 tsp salt

Wash and dry arugula and place in a large serving bowl

Shuck corn and cut the kernels off the cob using a sharp knife. If the corn is young and sweet, put it right into the salad. If it’s a bit chewy you can steam.boil or pan fry it for a few minutes. Let it cool before you put it in the salad. You can also grill the corn first (before you cut it off the cob, shucked or unshucked).

Chop tomatoes into a medium dice. Cut cherry tomatoes into halves or quarters. Add to salad.

Cut mozzarells, if using, into medium sized cubes.

Chop avocado into a medium dice. Add to salad.

Put all vinaigrette ingredients into a food processor and blend until smooth.

Drizzle salad with vinaigrette and toss to combine. Serve with tortilla chips if desired.

Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

Servings: 46
Time: 10 minutes
Difficulty: easy
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2 cups fresh baby arugula
3 ears fresh corn (or 2 cups frozen corn)
3-4 large tomatoes (or combination with cherry tomatoes)
1-2 avocados
6 oz fresh mozzarella (optional)

JALAPENO VINAIGRETTE
1 large jalapeno pepper
1 cup fresh herbs (basil and cilantro)
1 clove garlic
1/2 cup olive oil
1/4 cup red wine vinegar
1 Tbsn fresh lime juice
1/2 tsp salt

Wash and dry arugula and place in a large serving bowl
Shuck corn and cut the kernels off the cob using a sharp knife.
If the corn is young and sweet, put it right into the salad. If it’s a bit chewy you can steam.boil or pan fry it for a few minutes. Let it cool before you put it in the salad. You can also grill the corn first (before you cut it off the cob, shucked or unshucked).
Chop tomatoes into a medium dice. Cut cherry tomatoes into halves or quarters. Add to salad.
Cut mozzarells, if using, into medium sized cubes
Chop avocado into a medium dice. Add to salad.
Put all vinaigrette ingredients into a food processor and blend until smooth.
Drizzle salad with vinaigrette and toss to combine.
Serve with tortilla chips if desired.

Wheatless Wednesday – Tomato & Eggplant Stacks with Basil Vinaigrette

by joycevandenbergporterJune 3, 2015

Basil + Tomatoes = Love. If asparagus is the harbinger of spring, tomatoes are the essence of summer. I reaped the first ripe tomatoes from my garden yesterday, still warm from the sun. What a treasured bounty! It was so warm in March in California that I decided to plant tomato seedlings then which is very risky but I got lucky, or rather temperatures never dropped too low and I never even had to cover my tender plants at night. So now I am enjoying the largesse. I had planned something entirely different using lentils and eggplant for dinner tonight but could not resist the pull of my fresh tomatoes so I ended up making Tomato and Eggplant Stacks layered with fresh mozzarella and avocado drizzled with a fresh Basil Vinaigrette. Bliss!

I did have a little mishap in the garden, however. I was trying to tuck a heavily laden branch behind a support and the stem snapped. It didn’t break all the way so I decided to ‘bandage’ it up with a bit of painter’s tape and hope for the best.

Do you see the little blue ‘bandage’? If my doctoring doesn’t work, I will be ripening about a dozen green tomatoes on my windowsill. Crossing my fingers…

What can I tell you about tomatoes except that they are the ultimate in summer dining? Did you know that Tomatoes were a wonderful gift from the Mayans? Tomatoes are native to the Central America and were cultivated by the Aztecs centuries before the Spanish explorers introduced them to rest of the world. Lucky for us! Besides being delicious, tomatoes are nutrient dense, loaded with vitamins, minerals, fiber and phytonutrients. They are an especially good source of Vitamin C and the phytonutrient, Lycopene, which is a beneficial antioxidant. So slice away! Put them on sandwiches, in salads or add them to your morning toast with a slice of avocado and a sprinkle of fresh basil. Yum!

TIPS: To easily remove the avocado pit, strike down on the pit with a sharp knife and twist until it come out. You can roast the eggplant ahead of time, even the day before, and store in the refrigerator. Just bring to room temperature before assembling. For best results, use eggplant and tomatoes that are a similar size.

For a more colorful arrangement, use a variety of tomatoes. If you aren’t into stacking, just throw everything together in a large bowl and drizzle with basil vinaigrette.

TOMATO & EGGPLANT STACKS WITH BASIL VINAIGRETTE

3-4 fresh, ripe tomatoes
1 small globe eggplant
1 avocado, ripe but firm
6 oz fresh mozzarella, optional

BASIL VINAIGRETTE

1 cup fresh basil, plus more for garnish
1 small shallot or 2-3 scallions
1/2 cup olive oil
1/4 cup red wine vinegar
2 tsp honey or agave
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper

Slice eggplant crosswise into 1/3 inch rounds.

Brush eggplant slices with olive oil and roast in the oven at 425 for 20 to 25 minutes, or until lightly browned, turning halfway through,. Or grill them on both sides. Let cool.

Place all vinaigrette ingredients into a blender or food processor and blend until smooth. Set aside.

Slice tomatoes and mozzarella into 1/3 inch rounds. Cut avocado in half crosswise, remove pit (see tips) and peel. Slice into 1/3 inch rounds. (Make slices thicker or thinner to your liking)

Build stacks by placing one tomato slice as the base, then eggplant, mozzarella, tomato, avocado then tomato.

Drizzle with vinaigrette and garnish with fresh basil. I also had some balsamic reduction left from my Antipasti Platter which I put out for extra drizzling. Balsamic Reduction Recipe HERE.

Tomato & Eggplant Stacks with Basil Vinaigrette

Servings: 6
Time: 45 minutes
Difficulty: easy
Print

TOMATO & EGGPLANT STACKS WITH BASIL VINAIGRETTE

3-4 fresh, ripe tomatoes
1 small globe eggplant
1 avocado, ripe but firm
6 oz fresh mozzarella, optional

BASIL VINAIGRETTE

1 cup fresh basil, plus more for garnish
1 small shallot or 2-3 scallions
1/2 cup olive oil
1/4 cup red wine vinegar
2 tsp honey or agave
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper

Slice eggplant crosswise into 1/3 inch rounds.
Brush eggplant slices with olive oil and roast in the oven at 425 for 20 to 25 minutes, or until lightly browned, turning halfway through,. Or grill them on both sides. Let coo.
Place all vinaigrette ingredients into a blender or food processor and blend until smooth. Set aside.
Slice tomatoes and mozzarella into 1/3 inch rounds.
Cut avocado in half crosswise, remove pit (see tips) and peel. Slice into 1/3 inch rounds.
Build stacks by placing one tomato slice as the base, then eggplant, mozzarella, tomato, avocado then tomato
Drizzle with vinaigrette and garnish with fresh basil.

Wheatless Wednesday – Quinoa Black Bean Tacos with Chili Lime Sauce

by joycevandenbergporterMay 27, 2015

I – LOVE – THESE – TACOS! They have all the Yum (and protein) and none of the unhealthy. Ever since the popularity of my Black Bean Chili Con Quinoa, I have been wanting to make a taco version . I have been craving tacos and these did not disappoint. Picture spicy quinoa and rich, earthy black beans topped with avocado, jalapenos, black olives and crumbly queso drizzled with a creamy chili, lime sauce. I DID NOT MISS THE MEAT!

Quinoa makes a great meat substitute. It has great texture when added to sauces and the red quinoa is visually appealing as well, although you could use any color quinoa you have in your pantry. Quinoa is known as ‘The Mother of all Grains’ because of its health benefits. It is a complete protein that contains all nine of the essential amino acids and the highest fiber content of any of the whole grains. Loaded with vitamins and minerals, it is high in magnesium, potassium, zinc and iron, the most common minerals that people lack. Not only is quinoa a nutritional powerhouse, it is also a smart little cookie. It creates saponin, a naturally bitter substance, to protect itself against hungry foragers who don’t like the bitter taste. Saponin comes off easily in water, so make sure you don’t skip the step of rinsing your quinoa in a fine sieve before cooking.

Black Beans are a personal favorite of mine for their rich and earthy flavor, but they are also loaded with fiber, protein, vitamins and minerals. Digging in to these tacos with both black beans AND quinoa, you won’t leave the table hungry… but you may go back for seconds. Just sayin’.

TIPS: I like to saute the cooked quinoa with onions and garlic before adding the tomato and spices, however, if you are looking for a shortcut (even if its just saving the extra pan to wash). saute the onion and then add the quinoa and 1 cup of water and cook until the water has evaporated and the quinoa ‘tails’ have come out. Then add the spices, tomatoes, beans and more water if necessary and cook another 5 minutes or so.

QUINOA BLACK BEAN TACOS WITH CHILI LIME SAUCE

1/2 cup red quinoa
2 Tbsp olive oil
1 medium yellow onion, diced
4 cloves garlic, finely minced
1 cup water or vegetable broth
1 cup crushed tomatoes (or small can tomato paste with extra liquid)
2 Tbsn chili powder
1 Tbsn ground cumin
1/2 tsp cayenne pepper (optional)
1/2 tsp salt
1.4 tso black pepper
1 (15 oz) can black beans, drained and rinsed
12 corn tortillas

CREAMY CHILE LIME SAUCE
1 cup plain yogurt (any kind)
1 Tbsn chili powder
1/2 tsp cumin(optional)
2 Tbsn fresh lime juice

TOPPINGS (Optional):
chopped cilantro
crumbled queso (Jack or cheddar cheese)
diced avocado
sliced black olives
choppe jalapenos
diced tomatoes
hot sauce
shredded lettuce

Saute onion in olive oil over medium high heat until golden and tender, 3-5 minutes.

Add cooked quinoa and garlic and saute several more minutes..

Stir in tomatoes, chili powder, cumin, cayenne, salt and pepper. Add one cup of water or broth and simmer about 10 minutes.

Add black beans and simmer, uncovered 5 – 10 minutes, stirring occasion.

Warm tortillas on low heat in a heavy covered cast iron pan, flipping to prevent the bottom tortillas from getting to crispy. Or heat them carefully in the microwave or keep them warm in a tortilla warmer (if you have one).

Mix yogurt, chili powder, cumin and lime juice in a small bowl and set aside. For easier (and more artistic) drizzling pour into a fine tipped squeeze bottle.

Serve quinoa mixture with tortillas and desired toppings. Drizzle with Chili Lime Sauce.

If you want to completely ditch the carbs, how about a lovely taco salad – a lighter, flavor filled option. Just pile it on and drizzle…. Maybe your artistic side will come out – or not!

Quinoa Black Bean Tacos with Chili Lime Sauce

Servings: 4
Time: 30 minutes
Difficulty: easy
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1/2 cup red quinoa
2 Tbsp olive oil
1 medium yellow onion, diced
4 cloves garlic, finely minced
1 cup water or vegetable broth
1 cup crushed tomatoes (or snall can tomato paste with extra liquid)
2 Tbsn chili powder
1 Tbsn ground cumin
1/2 tsp cayenne pepper (optional)
1/2 tsp salt
1.4 tso black pepper
1 (15 oz) can black beans, drained and rinsed
12 corn tortillas

CREAMY CHILE LIME SAUCE
1 cup plain yogurt or sour cream
1 Tbsn chili powder
2 Tbsn fresh lime juice

TOPPINGS (Optional):
chopped cilantro
crumbled queso (Jack or cheddar cheese)
diced avocado
sliced black olives
choppe jalapenos
diced tomatoes
hot sauce
shredded lettuce

Saute onion in olive oil over medium high heat until golden and tender, 3-5 minutes.
Add cooked quinoa and garlic and saute several more minutes..
Stir in tomatoes, chili powder, cumin, cayenne, salt and pepper. Add one cup of water or broth and simmer about 10 minutes.
Add black beans and simmer, uncovered 5 – 10 minutes, stirring occasion
Warm tortillas in a heavy covered cast iron pan, flipping to prevent the bottom tortillas from getting to crispy.
Mix yogurt, chili powder, cumin and lime juice in a small bowl and set aside.
Serve quinoa mixture with tortillas and desired toppings. Drizzle with Chili Lime Sauce.

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Tag Archives: Wheatless Wednesday

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Wheatless Wednesday – Roasted Eggplant Caprese

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Wheatless Wednesday – Roasted Beet and Tomato Salad

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Wheatless Wednesday – Warm Scallop Salad with Mango Vinaigrette

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Wheatless Wednesday – Grilled Shrimp and Cheesy Grits2

CHEESY GRITS

GRILLED SHRIMP

Grilled Shrimp and Cheesy Grits

CHEESY GRITS

GRILLED SHRIMP

Wheatless Wednesday – Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

Wheatless Wednesday – Tomato & Eggplant Stacks with Basil Vinaigrette

Tomato & Eggplant Stacks with Basil Vinaigrette

Wheatless Wednesday – Quinoa Black Bean Tacos with Chili Lime Sauce

Quinoa Black Bean Tacos with Chili Lime Sauce

Baked EggS in Kale Cups

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Warm Scallop Salad with Lentils and Frisee

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Cauliflower Quinoa Chowder

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Mexican Street Corn Salad

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Black Bean, Corn and Butternut Squash Tacos with Chili Lime Sauce

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Kung Pao Tofu with Zoodles

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Cucumber Ribbons with Red Onion, Feta and Mint

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Roasted Eggplant Caprese

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Roasted Beet and Tomato Salad

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Warm Scallop Salad with Mango Vinaigrette

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CHEESY GRITS

GRILLED SHRIMP

Grilled Shrimp and Cheesy Grits

CHEESY GRITS

GRILLED SHRIMP

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Arugula, Corn and Tomato Salad with Jalapeno Vinaigrette

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Tomato & Eggplant Stacks with Basil Vinaigrette

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Quinoa Black Bean Tacos with Chili Lime Sauce

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