Healthy & Whole Foods

Crunchy Winter Salad

February 23, 2013

Crunchy Winter Salad

I love this fresh winter salad that is marinated in tangy citrus vinaigrette and topped with roasted walnuts.  Serve as a side dish or a light main course.  Your choice.

 

INGREDIENTS

1 Cup Small Broccoli Florets

1 Cup Small Cauliflower Florets

1/2 Cup Balsamic Vinaigrette

1 Teaspoon zest and 2 Tablespoons Juice From 1 Orange

3 Sliced Carrots

1 Sliced Green Apple

1/2 Cup Roasted Walnuts

1/2 Cup Croutons

1/4 Cup Shredded Parmesan Cheese

1/2 Cup Rinsed & Dried Spinach

 

Put all of the ingredients except for the walnuts into a large size bowl.  Toss well. Cover and chill the salad for 4 hours.  Remove from the fridge and scatter the toasted walnuts over the top and serve. Serves 4

Lemon Poached Cod

February 16, 2013

Lemon Poached Cod

After living in the Pacific Northwest for so many years I really grew to love cod.  It is such a nice white fish that is versatile and great if you are watching your red meat and fat intake.

INGREDIENTS

1 1/2 Pounds Thick Cod Fillets

1 Tablespoon Kosher Salt

1 Teaspoon Freshly Ground Pepper

3 Tablespoons Olive Oil

3 Lemons

6 Minced Garlic Cloves

4 Sprigs Fresh Oregano

Cut the cod fillets into 6 four ounce portions.  One hour before cooking season both sides of each cod filet with the kosher salt and pepper.  Refrigerate until you are ready to cook. Preheat your oven to 225º F.  Slice the lemons and mince the garlic.  Put the filets into an ovenproof skillet.  Be careful not to crowd the pan.  Pour the olive oil over the fillets.  Now remove the fillets and set aside for a minute. Add the sliced lemons, minced garlic and oregano to the skillet.  Turn the heat up to medium and cook for 1 minute.  Remove from the heat and place the filets in the skillet over the lemons, garlic and oregano.  Cover and bake for 30 minutes.  Remove from the oven and let cool for 5 minutes before serving.  Transfer to a serving platter.  Garnish with more oregano and lemon slices if you want.  Serves 6

Whipped Parsnips

February 13, 2013

Whipped Parsnips

Parsnips are often overlooked in the typical American diet.  I like them because they are tasty, healthy and are a great winter vegetable.  If you are looking for a good side dish to replace mashed potatoes try Whipped Parsnips and you may just start adding them to your dinner regime. 

INGREDIENTS

1 Pound Parsnips

1 Large Russet Potato

3 Garlic Cloves

1 Tablespoon Kosher Salt

1/3 Cup Sour Cream

4 Tablespoons Butter

1 Teaspoon Kosher Salt

1/8 Teaspoon Grated Nutmeg

1/4 Teaspoon Freshly Ground Pepper

Peel and chop the parsnips.  Peel and chop the potato.  Place the parsnips, potatoes and garlic cloves into a large pot.  Cover with water and add 1 tablespoon kosher salt.  Bring to a boil and cook for 20 minutes.  You will want the parsnips to be soft.  Reserve 1/2 cup of the cooking water.  Drain the vegies and then return them to the pan.  Add the 1/2 cup cooking water and the sour cream.  Add the butter, 1 teaspoon kosher salt, grated nutmeg and pepper.  With a hand mixer beat on the medium speed for 3 to 4 minutes until all of the ingredients are nice and smooth.  Transfer to a serving bowl and serve warm.  Serves 4

Broccoli Sicilian Style

January 28, 2013

Broccoli Sicilian Style

I love broccoli and I love this unique Sicilian broccoli dish.  Shake up your broccoli and give it a try.  Don’t let the anchovy fillets discourage you.  Don’t be shy!

INGREDIENTS

1 Small Bunch Broccoli

5 Tablespoons Olive Oil

1 Large Sliced Onion

10 Diced Pitted Black Olives

4 Anchovy Fillets (Cut Into Pieces)

1/2 Teaspoon Kosher Salt

1/2 Teaspoon Freshly Ground Pepper

1/4 Pound Diced Provolone Cheese

1 Cup Dry Red Wine

Clean the broccoli and cut into very thin slices.  Pour 1 tablespoon of the olive oil into a large sauté pan.  Place half of the onion slices into the pan, half of the olives and half of the anchovies.  Add half of the cheese on top, 1/4 of the kosher salt, 1/4 of the pepper and 2 tablespoons of the olive oil.  Repeat the procedure until all of the ingredients are used.  Pour the remaining olive oil over the top and then add the wine.  Cover the pan and cook over a low heat for 30 minutes.  You will want the broccoli to be tender.  Remove from the heat and serve hot.  Serves 4

Mozzarella & White Bean Salad

January 24, 2013

Mozzarella & White Bean Salad

This salad is such a refreshing salad and super easy to make.  Chill it for an hour before serving.

INGREDIENTS

1 Cup Mini Mozzarella

1 Cup White Beans

1 Cup Chopped Basil

1/4 Cup Diced Onion

1 Diced Sun Dried Tomato

5 Diced Steamed Asparagus

1/2 Cup Diced Orange Bell Pepper

8 Halved Cherry Tomatoes

1/4 Cup Diced Cucumber

1/4 Teaspoon Kosher Salt

1/4 Teaspoon Freshly Ground Pepper

1/4 Cup Oil & Vinegar Salad Dressing

In a large size bowl combine the mozzarella, white beans, basil, onion, sun dried tomato, asparagus, bell pepper, tomatoes, cucumber, salt and pepper.  Mix well.  Add the dressing and place in the refrigerator for 1 hour before serving.  Serves 4

Basic Hummus

January 12, 2013

Basic Hummus

I am just going to come out and say it: I really love hummus.  I have no problem with grabbing some pita bread and calling it dinner.  Sometimes I like to throw spiced lamb or chicken on beds of hummus and often I use hummus as a sandwich condiment. 

INGREDIENTS

2 Cups Cooked Chickpeas

1/4 Cup Tahini

1/4 Cup Fresh Lemon Juice

3 Pureed Garlic Cloves

2 Tablespoons Olive Oil

1/2 Teaspoon Kosher Salt

1/4 Cup Water or Chickpea Cooking Liquid

1/8 Teaspoon Cayenne Pepper

If you are cooking dried chickpeas then use 3/4 cup dried chickpeas.  If you are using canned then use 1 can of drained chickpeas.  Purée the chickpeas in a food processor or a blender.  Stir in the tahini, lemon juice, garlic, olive oil, salt and cayenne pepper.  Mix until smooth.  Add either the water or chickpea cooking liquid and mix well.  Serve immediately or store in the refrigerator.  Makes 2 cups.

Oven Roasted Green Beans & Cipollini Onions

January 9, 2013

Oven Roasted Green Beans & Cipollini Onions

After the holidays eating healthy is on the top of everyone’s list.  Here is an easy and delicious way to cook green beans.

INGREDIENTS

1 Pound Trimmed French Green Beans

1 Cup Sliced Cipollini Onions

3 Tablespoons Olive Oil

1/2 Teaspoon Kosher Salt

1/2 Teaspoon Freshly Ground Pepper

Preheat your oven to 375º F.  Adjust the oven rack to the middle position. Wash and trim the green beans.  Peel the cipollini onions and slice horizontally.  Line a rimmed baking sheet with parchment paper.  Spread the green beans and cipollini onions on the parchment paper.  Drizzle the olive over the mixture.  Sprinkle with the salt & pepper.  Roast for 8 minutes.  Remove from the oven and using tongs toss the green beans and onions.  Place back in the oven and roast for another 4 to 8 minutes.  Remember that every oven cooks differently.  Remove from the oven and transfer to a serving bowl.  Serves 4

Classic Granola

January 8, 2013

Classic Granola

Both adults and kids alike will like this classic granola.  It’s great for breakfast or a snack and the good thing is that you’ll know what the ingredients are that you and your family are eating.  If you want to make this granola more wholesome then cut the honey and brown sugar in half. 

INGREDIENTS

5 Cups Old Fashioned Rolled Oats

1/2 Cup Rolled Wheat

1/2 Cup Rolled Rye

1/2 Cup Brown Sugar

1/2 Cup Sliced Almonds

1/2 Cup Chopped Pecans

1/2 Cup Wheat Germ

1/4 Cup Bran Flakes

1/2 Cup Shredded Unsweetened Coconut

3 Tablespoons Sesame Seeds

1/2 Cup Powdered Milk or Soy Powder

3/4 Cup Honey

1/2 Cup Vegetable Oil

4 Tablespoons Water

2 Teaspoons Vanilla Extract

1/2 Cup Raisins (Optional)

Preheat your oven to 325º F.  In a large size bowl combine the oats, wheat, rye, brown sugar almonds, pecans, wheat germ, bran flakes, coconut, sesame seeds, raisins and powdered milk.  Set aside.  In a small saucepan heat combine the vegetable oil, water and vanilla.  Cook over a medium heat for 5 minutes.  Remove from the heat and pour over the dry ingredients and mix well.  Line two baking sheets with parchment paper.  Spread the mixture evenly over the baking sheets and bake for 40 minutes or until evenly golden brown.  Turn frequently.  Remove from the oven and allow the granola to cool completely at room temperature.  Store in airtight containers.  Makes 8 cups.

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