Florida Coconut Thai Fish Packets

 Dairy Free, Egg Free, Gluten Free, High Protein  No Responses »
Dec 222011
 
I will admit there are days I look in my fridge and no inspiration comes.
Ha who are we kidding, that’s almost every day.
But yesterday, inspiration struck in the form of parchment paper packets.  I found the basic recipe in Clean Eating, but chose to use my dad’s fresh caught fish and the seasonal veggies I got from my CSA.  It was so easy that I’ll be doing a lot more packets going forward-even veggie only ones. 
Mind you, they weren’t pretty-between the over stuffing of fresh veggies, the light coconut oil separating/not coming out smooth and then leaking out the sides, and finally, the ends….at the last minute I asked myself what the heck I was going to secure the ends with. I could have used toothpicks possibly, and I couldn’t find paperclips, so I went with safety pins. Very resourceful, I felt.
Even with a few mishaps, the result was completely mouth watering.
The steam from the packets produced tender veggies and flavorful fish without lots of fat and calories.  So grab yourself some parchment paper and get cookin!
Florida Coconut Curry Thai Fish Packets
Inspired by Clean Eating, Jan/Feb issue, Amy’s Thai Style Coconut Curry Hailbut Packets
Serves 4

Ingredients

4 40z fillets of white fish of choice (I used fresh caught flounder my dad caught.)
Sea salt and fresh ground pepper, to taste
1 14oz can light coconut milk
½ red onion, thinly sliced
Handful yum yum peppers, sliced (or 1 bell pepper, any color, seeded and chopped)
1 large head broccoli, crown chopped and stem sliced
2 cups snow peas
1 bunch green onions, chopped (extra reserved for garnish)
½ cup basil, torn
½ cup chopped fresh culantro or cilantro
1 lime, sliced
1 tsp curry powder
red pepper flakes, to taste
Directions
  1. Preheat oven to 400F.  Cut four 15 inch squares of parchment paper.
  2. Lay each fillet on a piece of parchment paper and season with salt and pepper. Pour half the coconut milk over fillets, divided evenly.
  3. Layer red onion through red pepper flakes.  Pour remainder of coconut milk over top, dividing evenly over fillets.
  4. Fold top and secure ends. (All I had was a few safety pins.)
  5. Cook 15 to 17 minutes until the fish is opaque.
  6. Open packets and slide onto plate.
Nutrition Facts
4 Servings
Amount Per Serving


Calories 242.1
Total Fat 5.1 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.2 g
Cholesterol 46.5 mg
Sodium 160.8 mg
Potassium 1,346.3 mg
Total Carbohydrate 14.9 g
Dietary Fiber 6.9 g
Sugars 3.0 g
Protein 36.5 g

Vitamin A 86.2 %
Vitamin B-12 25.9 %
Vitamin B-6 42.3 %
Vitamin C 332.9 %
Vitamin D 0.0 %
Vitamin E 22.2 %
Calcium 29.4 %
Copper 7.7 %
Folate 34.5 %
Iron 18.5 %
Magnesium 43.0 %
Manganese 27.2 %
Niacin 47.8 %
Pantothenic Acid 14.8 %
Phosphorus 44.8 %
Riboflavin 19.5 %
Selenium 82.6 %
Thiamin 14.0 %
Zinc 9.6 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Rustic Spinach-Garlic Spanish Tortilla

 BPBD - Before Plant Based Diet, CSA Event, Dairy Free, Farming and Food Sustainability, Gluten Free, Vegetarian  14 Responses »
May 182011
 
Spanish Tortilla is simply a potato and egg omelet cooked with olive oil.
 
 
Ever since that spring day at the farm when we celebrated the warmer weather with a farm-to-table potluck, and I had the good fortune of trying a fellow member’s Spanish Tortilla, I have wanted to try my hand at making it myself.
 
Especially since I had pulled two boxes of potatoes out of the ground with my own hands.
 
 
Life started getting in the way and I simply couldn’t find the time until I ran across Megi’s post for a Spanish Tortilla on her blog, Linden Tea.  It looked so mouth watering that I couldn’t wait another minute!
 
Out my box I selected the best of each; Purple, Yukon gold and New potatoes.  There were so many that in the end a full extra pound of potatoes was added to fill out the recipe.  I just couldn’t leave any behind!  This change pleasantly shifted the focus of the dish from a lighter breakfast-egg dish to a more weighty dinner-portion dish centered around the potatoes.
 
 
 
Potatoes get such a bad rap but when they aren’t processed, deep fried in oil and are eaten in moderation, they are actually really healthy!  They are a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.  
 
 
A hint of garlic and some green spinach sounded like it would hit the spot for a complete dinner.  I used a mixture of both fresh and frozen.
 
 What a treat!  Slow cooking the onions and potatoes over low heat adds a subtle carmelized sweetness and the spinach was a nice earthy break in the texture.   

Rustic Spinach-Garlic Spanish Tortilla

Altered from Linden Tea
8 Dinner Portions
(0r 12 Appetizer Portions)
 

Ingredients

2 1/2 lbs potatoes (I used Yukon Gold, Purple and New Potatoes)
2 large onions, peeled
2 cloves garlic
1/4 cup olive oil
Sea salt and fresh ground pepper
10 ounces fresh or frozen spinach (thawed and squeezed dry if frozen), chopped
8 farm fresh eggs, room temperature

Directions

1. Slice the potatoes with a mandolin (Do not peel, skins add a rustic texture and extra fiber!).  Layer in a Dutch oven; seasoning with salt and pepper between the layers. 



2. Slice the onions a bit thinner with the mandolin, layer on top of the potatoes, seasoning as well.  Press garlic cloves and layer on top of onions.  Spread gently and evenly. 



3. Pour olive oil over entire mixture.  Cover and heat over medium heat.  Simmer until onions have reduced and potatoes are soft but not cooked through; about 30 to 35 minutes.  Remove from heat and cool.  Drain excess oil.



4. Preheat oven to 350.  Pour 1/2 onion and potato mixture into a casserole dish sprayed with cooking spray.  Spread spinach evenly, season with salt and pepper. Layer second half of onion potato mixture on top.



5. Whisk eggs and pour over slowly and evenly.  Bake uncovered for 45 to 50 minutes until golden and bubbly. 

 

Nutrition Facts  
8 Servings  
Amount Per Serving  
   
Calories 237.2
Total Fat 10.8 g
Saturated Fat 2.1 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 6.5 g
Cholesterol 136.9 mg
Sodium 225.1 mg
Potassium 843.4 mg
Total Carbohydrate 27.6 g
Dietary Fiber 4.0 g
Sugars 1.4 g
Protein 8.6 g
   
Vitamin A 47.5 %
Vitamin B-12 5.9 %
Vitamin B-6 19.7 %
Vitamin C 56.6 %
Vitamin D 7.4 %
Vitamin E 4.6 %
Calcium 7.9 %
Copper 12.8 %
Folate 20.0 %
Iron 12.1 %
Magnesium 13.6 %
Manganese 26.9 %
Niacin 9.0 %
Pantothenic Acid     4.6 %
Phosphorus     18.8 %
Riboflavin 13.2 %
Selenium 2.2 %
Thiamin 9.9 %
Zinc 7.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.  

 

Pickled Radishes Two Ways (Daikon and Watermelon Radish)

 Appetizer, Side Dish, Six Ingredients or Less  11 Responses »
Apr 202011
 
Watermelon Radish
 
Recently we made a salad with shrimp on the grill and I whipped up some balsamic vinaigrette. I had sliced up some of my fresh watermelon radish I got from my csa but I have never been never a hugeradish fan so I was trying to figure out something creative to do with them rather than use them raw on a salad.  On a whim I placed them in the left over dressing and when I took them out the next day to taste them they were delicious, tasting mostly like the dressing and still had a nice firmness.  I checked Epicurious for a pickled radish recipe to get general ideas on the measurements and sure enough there it was! A pickled daikon with ginger; so my recipe is inspired by that and the watermelon radish recipe is my own creation.  Apple cider vinegar is so very good for you that I thought why not use it to make a bit sweeter recipe.
 
 
This is another project to have your kids help with. I sliced the radish on a mandolin and my daughter layered them in jars, poured each ingredient into the bowl for the vinegar mixture, mixed it up and then helped me pour it over the radish.  She really loved the cider vinegar with honey and salt so I made a little cup for her of it with a bit of water, sans salt. Never would have pictured a two year old liking cider vinegar that much but I guess she takes after her mama.
 
 
I think next time I will use more vinegar just because I like my pickled veggies REALLY vinegar-y but overall they taste great on salads and I have been wrapping them up in rolled turkey slices as a snack for work. 
 
 Pickled Watermelon Radish in Apple Cider Vinegar and Sweet Honey
 
Ingredients
 
Thinly sliced watermelon radish to fill a medium jar
1/3 cup apple cider vinegar, I used Bragg
1 cup water
2 Tbsp honey or agave nectar
1 tsp salt
1 tsp dry mustard
 
Directions
 
1. Place the radish in a medium air tight jar; mix vinegar through mustard in a small bowl; pour over radishes.  Refrigerate and use on sandwiches, salads or whatever!

 

Ginger Spiced Pickled Daikon Radish
 
Ingredients
 
Thinly sliced daikon radish to fill a medium jar
1/3 cup rice vinegar
1 cup water
1 tsp salt
1 tsp red pepper flakes
1 Tbsp agave
Thinly sliced fresh ginger, to taste
 
Directions
 
1. Place the radish in a medium air tight jar; mix vinegar through agave in a small bowl; pour over radishes.  Top with fresh ginger. Refrigerate and use on sandwiches, salads or whatever!

Farm Fresh Eggs

 Uncategorized  8 Responses »
Feb 222011
 
Last Thursday I got two dozen eggs from my farm.  The difference between these eggs and the .99 white eggs from the grocery is pretty apparent.  The shells of these are so much harder and thicker with calcium that the farmers actually crush the eggs up and add them to the chicken feed for additional calcium. 

And check out that yolk, it’s almost hypercolor it’s so bright.  They are so good I haven’t even been craving my usual Barbara’s Shredded Wheat for breakfast.

The first recipe I made with my fresh eggs was some good old “happy toast“. I think everyone has different name for it, but esenssially it is a hole cut out of the middle of your toast and an egg broken in the center.  Click the link for directions.
I have to confess that I may be a bit slow in posting this week after being out of town last weekend and getting ready to head out on a camping trip starting this Thursday.  Hopefully I should be back to my regular posting next week because I want to tell you all about a new egg poaching cup I bought.  Stay tuned if you like poached eggs!

My Valentine

 Uncategorized  10 Responses »
Feb 122011
 
We had just gotten home from a romantic dinner in St. Augustine at my favorite restaurant, The Floridian. 
My heart was racing, my face was flushed, I could barely concentrate….
In the name of love.  I was going to cook with two STICKS of butter and a cup and a half of sugar.  Yes that is right, Ms. I-love-my-vegetables was going to, first of all bake from scratch, AND use two whole sticks of butter in one recipe (and I wasn’t even going to try subbing applesauce for some of the butter).  Be still my heart.
I was in all the way baby.


When I saw these peanut butter jelly bars on Joanne’s site I knew this was what I had to make my hubby for Valentines Day.  With apple jelly, of course.  His favorite.

On the way home from work on Friday I stopped and bought the recommended Skippy Natural and a full jar of Smuckers apple jelly.  Believe it or not, I actually had some organic butter already on hand.

After dinner I took the eggs and butter out to bring them to room temp and started assembling my ingredients.

It was well worth the labor of love.  He loved ‘em.  Thanks Joanne!

Peanut Butter and Apple Jelly Bars
Slightly altered from Eats Well with Others and Ina Garten
24 servings

Ingredients

2 sticks organic unsalted butter, room temperature
2 eggs, room temperature
1 tsp vanilla extract
1 18 oz jar peanut butter, I used Skippy Natural (at Joanne’s suggestion)
1 1/2 cups turbinado sugar (that is what I had on hand but you can use regular)
1 18 oz jar Apple Jelly (I used Smuckers)
3 cups white whole wheat organic flour
1 1/2 tsp salt
1 tsp baking powder
2/3 cup salted peanuts
Directions
1. Preheat oven to 350F.  Place greased parchment paper in a 9×13 inch pan. 
2. Cream the butter and sugar in a mixer with the paddle attachment about two minutes on a medium speed.  Decrease speed to low, add one egg at a time, beat until well blended then add vanilla and peanut butter until mixed.
3. Whisk the flour, salt and baking powder in a medium bowl then add a bit at a time to peanut butter mixture until blended.
4. Press half the peanut butter mixture to the base of the baking pan, spread the jelly over evenly and then drop gobs of the remaing peanut butter over evenly. Top with peanuts and bake for 45 minutes or until golden.  Let cool then cut into 24 squares.

Sautéed Spinach with Roasted Beets, Sundried Tomato, Walnuts and Goat Cheese

 Uncategorized  8 Responses »
Feb 112011
 
Why is there a photo of a chocolate covered strawberry at the start of a sautéed spinach and roasted beet post?


Just to say thanks to my hubby who stopped at Peterbrooke and got it for me for an early Valentines Day present.  Love you babe!
Now for the beets.

This was the very easy dinner I whipped up last night.  I had already roasted some beets by simply wrapping them in foil and putting the packets directly on the rack at 350F for about an hour Thursday night.  On the way in to work I was already thinking about what I should do with those roasted beets.  This fresh CSA spinach was so sweet and tender it seemed like a perfect match!

Sautéed Spinach with Roasted Beets, Sundried Tomato, Walnuts and Goat Cheese
Serves 2
**5 WW Pts Plus
Ingredients
4 cups fresh spinach, sliced
1 tsp olive oil
4 sun dried tomatoes (I used an organic brand not packed in oil)
1 clove garlic, minced
2 roasted beets, sliced
1 oz herbed goat cheese
6 walnuts
1 Tbsp balsamic vinegar
Directions
1. Heat a large skillet over medium high heat.  When hot add oil, when hot, add spinach, garlic and sun dried tomatoes.  Sauté until just wilted.  Reduce heat and stir in sliced beets and walnuts and toss for 30 seconds or so; remove from heat and stir in balsamic vinegar.
2. Top with goat cheese and enjoy your meal!
Nutrition Facts
***5 WW Pts Plus
2 Servings

Amount Per Serving


Calories 192.7
Total Fat 10.8 g
Saturated Fat 3.7 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 3.2 g
Cholesterol 11.2 mg
Sodium 380.5 mg
Potassium 925.7 mg
Total Carbohydrate 18.8 g
Dietary Fiber 5.7 g
Sugars 10.6 g
Protein 8.3 g


Vitamin A 118.2 %
Vitamin B-6 13.5 %
Vitamin C 41.7 %
Vitamin E 10.2 %
Calcium 13.4 %
Copper 20.1 %
Folate 64.8 %
Iron 19.0 %
Magnesium 24.2 %
Manganese 62.6 %
Niacin 7.5 %
Pantothenic Acid 3.8 %
Phosphorus 16.8 %
Riboflavin 17.0 %
Selenium 3.9 %
Thiamin 9.2 %
Zinc 7.4 %

Asian Black Sea Bass Sandwich with Bok Choy and Honey-Sriracha Sauce

 Uncategorized  8 Responses »
Feb 092011
 
This recipe is a spin on the standard fish sandwich we all think of. Fried with tartar sauce. In the past I had done an Asian sautéed fish with bok choy, and it was excellent, but for some reason I wanted a sandwich. This turned out even better than I expected! 
I started by creating a whole ingredient list of what I might want to throw into the sauce; fresh ginger, garlic, honey, soy sauce, rice vinegar, chili garlic sauce, cilantro. Then, in the spirit of keeping it simple in order to let the few flavors really stand out, pared it down to a spicy, sweet, salty and aromatic; what you see below as the “sauce”. I was going to use chili garlic sauce but couldn’t find where the heck I put it so I went with the Sriracha and garlic.

After flipping fish, before adding sauce.

I love that the sauce took about three minutes to whip up and cook time is about six minutes.  And clean-up?  One pan and one dish to mix the sauce.  

Asian Black Sea Bass Sandwich with Bok Choy and Honey-Sriracha Sauce
Serves 2
**6 WW Pts Plus (Plus sandwich thin or tortilla of choice)

Ingredients

2 tsp dark sesame oil
1/2 lb thin white fish fillets (I used my Dad’s fresh, line-caught Black Sea Bass)
Garlic Powder, to taste
2 small heads bok choy
1 carrot, shredded
1 small bunch green onions, diced

Sauce:
2 tsp honey or agave
1 tsp Sriracha sauce
1 Tbsp reduced sodium soy sauce
1 clove garlic, minced

2 sandwich thins (or tortillas, if desired)
1 tsp mayo (I used hot and spicy mayo)

Directions

1. Heat a large skillet over medium high heat. Season fish with garlic powder. Add the dark sesame oil, turn to coat base of pan; once hot (test by adding a bit of green onion, if it sizzles it’s ready) add fish fillets, bok choy, carrot and green onion. Sear for about 3 minutes or until first side is golden; flip fish and pour sauce over fish and veggies. Cook an additional 3 minutes or until fish is cooked through and flakey.

2. Toast sandwich thins and spread ½ tsp mayo on bottom of each. Evenly divide fish and veggie mixture between the two sandwich thins (make sure you get all the delicious sauce and bits on the bottom of the pan). Place top half of sandwich thin on each sandwich and serve with a light salad.

***On the side I used a mixture of baby lettuce, sliced Daikon radish, and cilantro and topped it with Annie’s Goddess Dressing.

Nutrition Facts (Not including sandwich thin or tortilla of choice!)
***6 WW Pts Plus
2 Servings

Amount Per Serving
Calories 251.2
Total Fat 9.2 g
Saturated Fat 1.7 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 2.4 g
Cholesterol 60.7 mg
Sodium 508.7 mg
Potassium 652.4 mg
Total Carbohydrate 13.2 g
Dietary Fiber 1.6 g
Sugars 8.2 g
Protein 29.1 g

Vitamin A 113.8 %
Vitamin B-12 5.7 %
Vitamin B-6 30.7 %
Vitamin C 27.7 %
Vitamin D 0.0 %
Vitamin E 2.3 %
Calcium 4.8 %
Copper 4.0 %
Folate 7.6 %
Iron 6.2 %
Magnesium 18.1 %
Manganese 8.8 %
Niacin 14.5 %
Pantothenic Acid 11.4 %
Phosphorus 31.4 %
Riboflavin 13.2 %
Selenium 76.6 %
Thiamin 12.6 %
 Zinc 5.5 %

Roasted Beet Salad with Oranges, Apple and Delicata

 Uncategorized  11 Responses »
Feb 042011
 
Today my friend Suzanne, who also happens to be a co-worker AND belongs to my CSA, brought me in a sample of a roasted beet salad.   A little while later I got an email that she was dipping her green apple in the left over dressing of the salad she had brought for herself and that the color was really interesting.  I took a look, and to my surprise, it was almost hypercolor!
It only took the one taste and I knew exactly what I’d be making when I got home.  I took my farm share veggie photographs, and began roasting my beets and delicata.  While they roasted I chopped and blanched the greens, chopped the onion, and fruit and whisked the dressing.  It sounds like a lot of prep work but it is well worth it.
Just look at this!
If color = nutrition then this has to be one of the tastiest healthy salads I’ve ever had.  I had to stop myself from eating half of it before I measured out the servings and took the salad photo.
(Recipe to follow below.)

Delicata Squash
Beets 
A variety of spinach 
Spring mix 
Cabbage 
  
 Bok choy, Daikon, Green Onion
Cilantro and Broccoli 
  And the grand finale!

Roasted Beet Salad with Oranges, Apple and Delicata
5 Servings
**4 WW Pts Plus
Altered slightly from Epicurious

Ingredients

4 small beets with beet greens attached
1 small delicata squash
3 large oranges
1 green apple
1 small sweet onion, cut through root end into thin wedges
1/4 cup red wine vinegar
1/8 cup extra-virgin olive oil
1 garlic clove, minced
1 teaspoon grated orange peel
Coarse sea salt and fresh ground pepper, to taste


Directions

1. Preheat oven to 400°F.   Cut beet tops off, chop leaves and discard stems.  Wrap each beet in foil and slice delicata squash into rings.  Spray a small baking sheet with cooking spray and place squash rings and wrapped beets on baking sheet.  Bake beets and squash for 45 minutes, remove squash and bake beets an additional 15 minutes, remove from oven, cool, peel and slice into wedges.  Cut squash into cubes and remove seeds.  Add both beets and squash into a medium bowl.

2. Heat a medium stock pot filled about 2/3 the way with water to a boil.  Blanch beet greens for 1 to 2 minutes, rinse greens with cold water and squeeze to remove excess water. Add to bowl with beets and squash.

3. Slice off outer peel of orange and cut each section away from the membrane.  Add orange sections to bowl with beets.  Slice apple into wedges, add to bowl; slice onion lengthwise in half, the slice thinly lengthwise and add to bowl.

4. Mix orange peel, vinegar, garlic, olive oil, salt and pepper, to taste.  Pour over beet mixture.



Nutrition Facts
About 5 1-cup Servings
***4 WW Pts Plus
Amount Per Serving

Calories 156.2
Total Fat 5.8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 4.0 g
Cholesterol 0.0 mg
Sodium 122.1 mg
Potassium 596.5 mg
Total Carbohydrate 26.3 g
Dietary Fiber 6.6 g
Sugars 13.6 g
Protein 2.9 g


Vitamin A 43.9 %
Vitamin B-12 0.0 %
Vitamin B-6 8.5 %
Vitamin C 105.7 %
Vitamin D 0.0 %
Vitamin E 7.5 %
Calcium 13.5 %
Copper 8.0 %
Folate 22.9 %
Iron 7.3 %
Magnesium 11.0 %
Manganese 18.5 %
Niacin 2.9 %
Pantothenic Acid 4.2 %
Phosphorus 5.6 %
Riboflavin 6.9 %
Selenium 2.0 %
Thiamin 9.2 %
Zinc 2.7 %

Indian Spiced Kohlrabi and Quinoa Salad for Eat. Live. Be.Monday

 Uncategorized  14 Responses »
Jan 312011
 
What a wonderful weekend I had.  Friday night my hubby and I had a surprise date night that included dinner and a few drinks and then we were home early and Saturday we had dinner at one of our couple-friend’s houses and our little ones played together.  I must compliment the dinner we had there….beer battered shrimp and fish tacos with corn tortillas, avocado salsa, cabbage and yogurt dipping sauce.  Each and every bite was more delicious than the last.  Sunday is usually my grocery and cooking day but I woke up feeling very un-inspired trying to think of recipe ideas to use what I already had on hand….when kohlrabi popped into my head. 
A while back I was browsing around Epicurious and had run across a curry dish with kohlrabi and couscous and thought it sounded delicious, but never got around to making it.  I had two kohlrabi, green onion and lots of cilantro on hand so I decided to revisit the idea but tailor it to the ingredients I had.  I was greatly rewarded the results.  Crunchy kohlrabi and aromatic curry and cilantro are a great counterbalance to the soft lentils and quinoa and sweet/tart dressing.  The satly, nutty sunflower seeds rounded out the whole thing.  I hope you enjoy!
Quinoa is a great source of fiber, protein, iron and calcium to name a few and kohlrabi has lots of vitamin C and potassium.  Overall this dish will    
Indian Spiced Kohlrabi and Quinoa Salad
6 1-cup servings

Ingredients

1/2 cup lentils
1/2 cup quinoa
3 3/4 cups water, divided
2 kohlrabi, tops removed, stems discarded and leaves chopped
2 green onions
1 cup chopped fresh cilantro
Coarse sea salt and fresh ground pepper, to taste
Sunflower seeds (optional)

Dressing
2 cloves garlic, minced
1/4 apple cider vinegar
1/8 cup extra virgin olive oil
1 Tbsp curry powder
1 to 2 Tbsp agave nectar
1/4 tsp ground ginger
1/4 tsp ground dry mustard

Directions

1. Bring 3 cups water to a boil in a small pot of salted boiling water; add lentils, cover and reduce heat to simmer, about 20 minutes.  Remove from heat and stir in kohlrabi tops until wilted, about 1 minute.  Drain lentils and tops and pour into a medium bowl to cool. Meanwhile, rinse quinoa in fresh water several times and drain through a fine mesh sieve.

2. Add 3/4 cup water to original pot and bring to a boil.  Add quinoa, reduce heat and cover; cooking to package directions (about 15 minutes).  Meanwhile, dice kohlrabi and onions and add to bowl with cooled lentil mixture.  Once quinoa is finished cooking, uncover and set aside to cool.

3. Whisk dressing ingredients together.  Add cooled quinoa to lentil and kohlrabi mixture, season with salt and pepper and gently stir in cilantro and dressing. 

4. Top with optional sunflower seeds.

Nutrition Facts
***4 WW Pts Plus (not including sunflower seeds)
6 1-cup Servings


Amount Per Serving
Calories 148.1
Total Fat 5.7 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 3.4 g
Cholesterol 0.0 mg
Sodium 29.1 mg
Potassium 125.9 mg
Total Carbohydrate 20.2 g
Dietary Fiber 5.7 g
Sugars 4.2 g
Protein 5.2 g

Vitamin A 3.7 %
Vitamin B-12 0.0 %
Vitamin B-6 2.6 %
Vitamin C 74.2 %
Vitamin D 0.0 %
Vitamin E 3.5 %
Calcium 1.9 %
Copper 3.6 %
Folate 10.5 %
Iron 13.2 %
Magnesium 2.8 %
Manganese 8.9 %
Niacin 1.6 %
Pantothenic Acid 1.5 %
Phosphorus 16.8 %
Riboflavin 30.3 %
Selenium 1.1 %
Thiamin 2.7 %
Zinc 2.3 %

Eat. Live. Be. for a better 2011

This week’s Eat. Live. Be. topic is; our favorite healthy change and how it’s helping us to better our lives.


This is a tough one for me because it’s not as if I made a New Years resolution to start working out and eating healthier. So let me think. There are three changes I’ve made that are my favorites.


1. Finding and joining my CSA. I love that I’m getting new veggies I would never have found in my grocery store, that everything is so fresh, that I know who the farmers are and that I can expose my daughter to what farming should be. Wouldn’t it be wonderful if neighborhoods were all centered around a community farm and everyone took part in it? People could help with planting and harvesting, holding farmers markets or donating funds. In return, they would get fresh, organic vegetables and meats and the farmers would be well compensated for all their hard work. The way things are going now I find that the majority of people know so little about where their food comes from they have no idea what they are putting in their bodies. On top of this, most folks don’t seem to like change. They don’t want to LEARN about where their food comes from because they are afraid they might have to change what or how they eat. As a result our population is becoming more and more obese and our children will not live as long as we will. Why are parents not concerned about this???? I have one more thing to say on this topic. I am very disappointed in President Obama right now for approving genetically modified alfalfa. I know human scientists think they have nature figured out and that they can improve on what Mother Nature has already provided but, I’m sorry, they can’t, and we’re going to have to learn it the hard way apparently. Anyway, I digress…..


2. Weight Watcher’s new plan! I love that it promotes us moving to more fresh fruits and veggies, lean meats and whole grain breads. On top of this positive point, it’s actually working for me again. When I was on it previously and lost weight I had time to work out three times a day. Now, with a toddler and working at a job where I sit on my @ss all day, the majority of weight loss has to come from diet and what I was allowed on WW previously (18 points) was not cutting it. I was SO hungry all the time. The fact that I now reach for 0 point fruit over something processed, such as a Fiber One bar that used to have the same number of points as a banana is working. It’s a slow process but I can eat the foods I want, nothing is off limits, and I can really enjoy myself a few times a week with, say, wine and desserts.


3. Adding a little cardio. I confess that I’m not a cardio lover. I love power yoga. I love weights. I do NOT love cardio. BUT, my gym got new machines and one of them happens to be a Precor 100i and it’s actually sort of fun. If you run it almost feels like you are running underwater if you add some tension, you can use your arms, you can step up and down or go backwards. There is a heart monitor so I can make sure I’m in my target heart rate for fat burning and there is a TV so I can watch the Food Network and get recipe ideas.

Carrot Beet Soup and Beet Relish with Raisins and Fresh Ginger

 Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Soy Free, Vegan, Vegetarian  19 Responses »
Jan 252011
 

I am officially shocked.  As a self proclaimed beet hater, I have now fallen in love with beets.  When I knew I was getting them with my CSA last Thursday I figured I’d better browse around for some ideas.  I found a simple recipe at Blue Egg Kitchen that would be a great base and an interesting beet chutney recipe on several blogs that originally came from Bon Appetit.  

The soup turned out creamy and flavorful and was simple to prepare.  The only seasoning I used (and it needed) was a bit of salt.  The relish added a tangy/sweet flavor from the vinegar and raisins.  

Make them both together or they are great alone.  The relish would also be excellent with pork and if you make the soup I encourage you to experiment with different seasonings to change up the taste and make it your own.  Then report back, of course, so I can try it out!

Carrot-Beet Soup and Beet Relish with Raisins and Fresh Ginger

Carrot-Beet Soup and Beet Relish with Raisins and Fresh Ginger

4 Servings
Carrot-Beet Soup slightly altered Blue Egg Kitchen 
Beet Relish with Raisins and Fresh Ginger slightly altered from Bon Appetit
Ingredients
 
1 Tbsp Earth Balance buttery spread
1 Tbsp extra virgin olive oil
1 medium yellow onion
4 carrots
3 clove of garlic
1 large sweet potato
2 beets
4 cups vegetable broth
Coarse sea salt, to taste
Directions
 

1. Roughly chop onion, carrot and garlic.  Place into food processor and pulse a few times to create a finer chop; pour into medium bowl.  Follow the same process with the sweet potato and beets but leave those in the food processor as they will be added later.

2. Melt the Earth Balance and olive oil in a saucepan over medium heat, then add the onion, carrot, garlic, and a splash of broth, and cover. Cook about 8 to 10 minutes. Add the potatoes and beets and broth; simmer, mostly covered, until all vegetables are soft, about 30 minutes.

3. Remove pot from heat and blend using an immersion blender or in small batches in a standard blender.  Season with coarse sea salt, to taste.

Nutrition Facts
4 Servings
***4 WW Pts Plus
Amount Per Serving
Calories 150.1
Total Fat 7.0 g
Saturated Fat 3.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 4.5 g
Cholesterol 12.8 mg
Sodium 994.8 mg
Potassium 714.3 mg
Total Carbohydrate 20.5 g
Dietary Fiber 3.2 g
Sugars 3.1 g
Protein 2.9 g


Vitamin A 234.6 %  (WOW!)
Vitamin B-12 8.5 %
Vitamin B-6 14.2 %
Vitamin C 27.1 %
Vitamin D 0.0 %
Vitamin E 4.3 %
Calcium 4.7 %
Copper 19.3 %
Folate 12.5 %
Iron 9.3 %
Magnesium 5.3 %
Manganese 42.8 %
Niacin 31.1 %
Pantothenic Acid 5.2 %
Phosphorus 19.6 %
Riboflavin 12.7 %
Selenium 9.7 %
Thiamin 5.7 %
Zinc 5.6 %

Beet Relish with Sweet Raisins and Fresh Ginger
6 Servings

Ingredients

1 Tbsp olive oil
1 3/4 cups chopped red onion
1 2-inch-diameter beet, peeled, cut into 1/4-inch cubes
1/2 cup water
1/2 cup champagne vinegar (or sub any vinegar you like)
3 tablespoon raisins
3 tablespoons agave 
2 teaspoons chopped peeled fresh ginger
1 Tbsp whole grain mustard  
Pinch of whole cumin seeds

Directions

1. Heat olive oil in a pot over medium heat. Add chopped red onion, a bit of water and the beet cubes until onion is softened; stirring frequently, about 8 minutes. Add 1/2 cup water and bring mixture of a boil until thickened, about 5 minutes.

2. Add vinegar, raisins, agave, ginger, mustard, and pinch of whole cumin seeds. Reduce heat to medium-low and simmer until beet cubes are tender and relish is thick, stirring often, about 8 minutes. Season to taste with salt and pepper. 

Nutrition Facts
6 Servings
***3 WW Pts Plus
Amount Per Serving
Calories 93.0
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 64.4 mg
Potassium 183.1 mg
Total Carbohydrate 18.9 g
Dietary Fiber 1.4 g
Sugars 13.4 g
Protein 1.0 g 

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