Healthy & Whole Foods

Greek Style Eggplant Dip

July 11, 2013

EggplantGreek Style Eggplant Dip

This dip is super healthy and goes perfectly with raw vegetables, crackers or whole grain pita wedges.


1 Large Eggplant

3 Thinly Sliced Garlic Cloves

14 Ounces Silken Tofu

3 Tablespoons Fresh Lemon Juice

1/2 Teaspoon Kosher Salt

Preheat your oven to 350º F.  Line a baking sheet with parchment paper.  Cut the eggplant in half lengthwise.  Cut slits in the flesh side of the eggplant halves and insert the garlic slices.  Put the eggplant cut-side down on the baking sheet and then prick the eggplant all over with a fork.  Place in the oven and bake for 45 minutes.  You will want the eggplant to be soft and collapsed.  Remove from the oven and then when the eggplant is cool enough to handle scoop out the pulp and put it into a food processor or blender.  Throw away the skin.  Add the tofu, lemon juice and kosher salt.  Puree until nice and smooth.  Serve immediately.  Makes about 2 1/2 cups.

Edamame & Black Bean Salad

June 5, 2013

Edamame & Black Bean SaladEdamame & Black Bean Salad

A nice summer salad indeed!


1 Cup Edamame

1 Cup Black Beans

1/2 Cup Corn

1/2 Cup Diced Zucchini (Yellow or Green)

1/2 Cup Diced Fennel

1/4 Cup Chopped Green Onions

1/4 Cup Chopped Fresh Dill

1/4 Cup Cider Vinegar

1/4 Cup Fresh Lemon Juice

1/4 Cup Olive Oil

2 Tablespoons Whole Grain Mustard

1/2 Teaspoon Kosher Salt

1/2 Teaspoon Freshly Ground Pepper

1/4 Teaspoon Cayenne Pepper

In a large size bowl combine the edamame, black beans, corn, zucchini, fennel, green onions and dill. Set aside.  In a small size bowl whisk together the vinegar, lemon juice, olive oil, mustard, kosher salt, pepper and cayenne pepper.  Pour the vinegar mixture over the salad and mix well.  Cover and refrigerate for 2 or more hours.  Remove when ready to serve and transfer into a serving bowl.  Serves 4


Asparagus With Toasted Almonds

May 23, 2013

Asparagus 3Asparagus With Toasted Almonds

Barbeque season is officially here although I fire up the barbeque all year round.  While you’re thinking about all of those delicious main dishes that you’re going to make this weekend don’t forget the sides.  Here is a great side dish that even makes a nice light lunch.


1 Large Bunch Asparagus

1/2 Cup Toasted & Sliced Almonds

4 Tablespoons Olive Oil

1/2 Teaspoon Kosher Salt

Zest of 1 Lemon

1/4 Cup Chopped Fresh Dill

1/4 Cup Chopped Fresh Parsley

1/4 Cup Grated Pecorino Cheese

In a medium size sauté pan heat 2 tablespoons of the olive oil over a low heat.  Stir in the almonds and cook for a couple of minutes.  You will want them to turn color, but not too dark or burnt.  Remove from the oil and place on paper towels to dry.  Snap off the woody bottoms of the asparagus.  Wash and dry the asparagus.  Cut the asparagus spears into thirds or leave whole.  Place the asparagus in a medium size bowl and coat with the rest of the olive oil.  Place the asparagus in a large size sauté pan over a medium high heat.  Cook for 4 to 6 minutes until the asparagus in a bit charred, but still firm.  Place the cooked asparagus back into the bowl and add the salt, toasted almonds, dill, parsley and lemon zest.  Combine well.  Finish off with grated pecorino cheese.  Transfer to a serving bowl.  Serves 4

Stuffed Eggplant

May 17, 2013

EggplantsStuffed Eggplant

Also called aubergine eggplant is a member of the nightshade family and a native of SE Asia.  Eggplants are very versatile and vary in color from a yellowish-white to deep purple.  Stuffed Eggplant is fairly easy to cook and a great alternative to a meat course.


2 Eggplants (Approx 3/4 Pound Each)

2 Tablespoons Kosher Salt

8 Tablespoons Vegetable Oil

1 Chopped Onion

3 Tablespoons Tomato Paste

1 Tablespoon Freshly Ground Pepper

4 Eggs

Chopped Parsley To Garnish

Preheat your oven to 350º F.  Wipe the eggplants and then trim off the stems.  Cut them in half lengthwise and then score the cut surface well.  Sprinkle with the kosher salt and leave sit for 20 minutes.  This draws out the bitterness.  Pat the eggplants dry using a paper towel or a dishtowel.  In a large sauté pan add the vegetable oil and heat over a medium high heat.  Add the eggplant halves and gently cook for 2 minutes per side.  Remove from the pan and place onto a large plate.  Set aside.  Add the onion to the sauté pan and cook for 6 minutes until golden brown.  While the onions are cooking scrape out the eggplant flesh.  Leave a good edge on the skin.  Chop the flesh roughly and stir into the pan with the tomato paste and pepper.  Simmer with the onions for 5 minutes.  Remove from the heat.  Place the eggplants into a shallow parchment paper lined ovenproof dish.  Break the eggs individually into a cup and pour carefully into the eggplant shells.  Spoon in the cooked mixture along each end of the eggplants.  Place into the oven and bake for 20 to 25 minutes.  Remove from the oven and sprinkle with chopped parsley before serving.  Serves 2 to 4

Macadamia Nut Pesto

May 3, 2013

Macademia Nut PestoMacadamia Nut Pesto

I absolutely LOVE macadamia nuts and have never been that wild about pine nuts so I decided to try making pesto with macadamia nuts instead.  This pesto turned out to be the best pesto I’ve ever tasted.  You can use it in pasta dishes or anything that you would make with regular pesto.  I grilled brined pork chops and garnished them with a dollop of my Macadamia Nut Pesto.


3 Garlic Cloves

2 1/2 Cups Packed Fresh Basil Leaves

1/4 Cup Whole Macadamia Nuts

1/2 Cup Olive Oil

1/4 Teaspoon Kosher Salt

1/4 Teaspoon Freshly Ground Pepper

1/2 Cup Grated Romano, Parmesan or Pecorino Cheese

You will need a heavy duty blender or food processor for this recipe.  Wash and dry the fresh basil leaves.  You will want to make sure to get any dirt and grit off of them. Add the garlic, basil leaves and macadamia nuts to your blender or food processor.  Pulse until the ingredients are coarse.  Add the olive oil, salt and pepper and pulse until nice and smooth.  Transfer to a storage container with a tight lid.  Right before you are going to use the pesto mix in the grated cheese.  Makes about 1 cup

What’s The Story Morning Glory Muffins

April 28, 2013

What's The Story Morning Glory MuffinsWhat’s The Story Morning Glory Muffins

“What’s the Story Morning Glory?”  It’s true.  There are morning muffins that are good for you.  Try these muffins and you won’t be sorry that you did.


1 1/4 Cups Unbleached Flour

1 Teaspoon Baking Powder

1/2 Teaspoon Baking Soda

1 Teaspoon Ground Cinnamon

1/2 Teaspoon Kosher Salt

1 Cup Uncooked Old-Fashioned Oats

2/3 Cup Unsweetened Applesauce

1/3 Cup Skim Milk

1/4 Cup Molasses

1/4 Cup Brown Sugar

2 Tablespoons Olive Oil

1 Large Egg

3 Shredded Carrots

1/2 Cup Chopped Prunes

Preheat your oven to 400º F.  Line a 12 cup muffin tin with paper muffin liners.  In a large size bowl combine the flour, baking powder, baking soda, cinnamon and kosher salt.  Stir in the oats.  In a separate large size bowl mix together the applesauce, milk, molasses, brown sugar, oil and egg until well blended.  Stir in the prunes and carrots.  Add the applesauce mixture to the flour mixture.  Stir just until the flour is moist.  You will see that the batter will be lumpy, but don’t worry about it.  Pour the batter into the muffin liners.  Place into the oven and bake for 20 to 25 minutes.  Remember that every oven heats differently so check your muffins at 20 minutes.  To test to see if they are done insert a toothpick into the center of a muffin and if it comes out clean then your muffins are done.  Remove from the oven and immediately remove the muffins from the pan.  Transfer to a serving platter and serve warm with butter on the side.  Makes 12 muffins


Steamed Baby Artichokes In Feta Vinaigrette

April 25, 2013

ArtichokesSteamed Baby Artichokes In Feta Vinaigrette

Baby artichokes are not really babies at all, but rather fully mature dwarf buds.  They are plentiful from March through May.  They are small enough to fit in the palm of your hand and fully edible.  The fresh tang of the feta in the herb vinaigrette gives these artichokes a bright springtime character.


1/2 Cup Dry White Wine

3 Tablespoons Fresh Lemon Juice

1 Tablespoon Minced Shallot

6 Baby Artichokes (About The Size Of A Large Plum)

1/4 Cup Feta Vinaigrette

In a medium size saucepan combine the white wine, lemon juice and shallot.  Snap off and throw away 3 or 4 outer leaves from each artichoke until the remaining leaves are pale green and tightly closed.  Using a small paring knife, trim the base of the artichoke and peel the stem.  Remove only a thin layer of tough outer skin and any discoloration.  Cut the artichokes in half lengthwise and trim 1/2 inch off their tops.  As you prepare them place the artichokes, cut side down, in the saucepan.  Bring the wine liquid to a simmer over a medium high heat.  Cover and steam the artichokes for 10 to 12 minutes until the flesh around the stem of each artichoke is easily pierced with the tip of a sharp knife.  Drain the artichokes, arrange them cut side up on a serving platter and spoon a generous teaspoon of the vinaigrette over each artichoke half.  Serve warm or at room temperature.  Serves 4

Avocado & Grapefruit Salad

April 20, 2013

Avocado Grapefruit SaladAvocado & Grapefruit Salad

For a beautiful salad use both pink and yellow grapefruit in this refreshing salad.


2 Grapefruit

2 Peeled, Pitted & Chopped Avocados

1/4 Thinly Sliced Red Onion

1 Head of Bibb or Butter Lettuce

Carefully peel the grapefruit.  Make sure to remove all of the white pith.  Working over a large size bowl to catch any juice, cut along the side of each membrane to release the segments.   Let the segments drop into the bowl.  Add the avocados and onion and toss well.  Arrange lettuce leaves on a platter.  Spoon the grapefruit, avocado & onion salad over the top of the lettuce leaves.  Dress the salad with any dressing that you prefer or eat without dressing as the grapefruit juice may be enough for you.  Serves 4

Healthy Puttanesca Pasta Dinner

April 5, 2013

Healthy Puttanesca Pasta DinnerHealthy Puttanesca Pasta Dinner 2

This classic spicy Italian sauce satisfies with plenty of flavor without the oil or anchovies.  If you want to make this pasta dish extra healthy then used whole wheat pasta.


1/2 Cup Vegetable Broth

1 Cup Diced Onion

5 Minced Garlic Cloves

1/2 Teaspoon Crushed Red Pepper

2 Tablespoons Tomato Paste

6 Cups Diced Plum Tomatoes

1/4 Cup Chopped Kalamata Olives

3 Tablespoons Capers

3 Tablespoons Chopped Fresh Parsley

3 Tablespoons Chopped Fresh Basil

3 Tablespoons Fresh Minced Oregano

16 Ounces Cooked Pasta

In a large size skillet heat the broth for 1 minute over a medium high heat.  Add the onions, garlic and red pepper flakes.  Cook for 5 minutes. Stir in the tomato paste and cook for 2 minutes.  Add the tomatoes, olives and capers.  Turn the heat down to medium and cook for 20 minutes.  Stir occasionally.  Remove from the heat and stir in the parsley, basil and oregano.  Serve over cooked pasta.  Serves 6

Greens, Beans, Rosemary & Thyme

April 2, 2013

KaleGreens, Beans, Rosemary & Thyme

The dark leafy greens are dense with nutrients and pair with beans very well.  This is a healthy and satisfying dish.  If you’re short on time then use one 16 ounce package of frozen dark leafy greens instead of the fresh ones.


3/4 Cup Vegetable Broth

1 Cup Chopped Onion

4 Cloves Finely Chopped Garlic

1 Pound Dark Leafy Greens Like Collards, Kale or Mustard Greens (1 to 2 Bunches)

2 Cups Cooked White Beans Like Great Northern

1 Teaspoon Chopped Fresh Rosemary

1 Teaspoon Chopped Fresh Thyme

1/4 Teaspoon Crushed Red Pepper

1/8 Teaspoon Freshly Ground Pepper

Wash and remove the tough stems of the greens.  Slice the leaves of the greens. In a large skillet bring the vegetable broth to a simmer over a medium high heat.  Add the onions and garlic.  Cook for 8 minutes until tender.  Stir occasionally.  Stir in the greens, beans, rosemary, thyme and crushed red pepper.  Cover and turn the heat down to medium.  Cook for 6 minutes.  Stir only once.  Uncover and cook for another 3 minutes or until the greens are tender.  Stir in the pepper and then transfer to a serving dish.  Serve warm.  Serves 4

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