Yummy Healthy Food

This is one of my favorite recipes.  So simple & so good during the summer when there's local corn.

Ingredients:
-4 ears of corn
-1TBS extra virgin olive oil
-3/4 TBS balsamic vinegar
-1/4 tsp salt
-pepper to taste

Steps:
1) Husk corn & break into 2 pieces

2) Place corn in gallon size zip lock bag

3) Add olive oil, balsamic vinegar, salt & pepper to bag

4) Let corn marinate in fridge for several hours

5) Grill or broil for 10-15 minutes, turning several times

​6) Enjoy!

Ingredients:
-1lb cucumbers (2-3 medium sized)
-1/4 cup salted, roasted peanuts, finely chopped
-1tsp red pepper flakes
-3TBS natural, unsalted peanut butter
-2TBS tamari or soy sauce
-2TBS rice vinegar
-1 clove of garlic, grated
-chile oil (optional)
-salt

Steps:
1) Peel cucumbers, remove seeds, cut lengthwise into spears & cut into 2 inch pieces

2) Toss cucumbers with 1/2 tsp salt in a colander & set aside for at least 15 minutes

3) In a large bowl, mix together peanut butter, tamari, rice vinegar & garlic.  Can add a tablespoon of water to thin.

4) Mix in salted cucumbers & peanuts.

​5) Add salt to taste & chile oil if using

This is great as a dip.  It also can be using if you're baking white fish -- just spoon on top.

Ingredients:
-2-3TBS olive oil
-1 medium onion
-3 Japanese eggplants or 1 Italian eggplant
-3 peppers (red, green or hot peppers)
-2 large tomatoes
-2 cloves garlic

Steps:
1) Heat olive oil to medium in cast iron skillet or large frying pan

2) Add onions & saute for 5-10 minutes stirring occasionally until they soften

3) Add eggplants & continue cooking until they are lightly browned

4) Add peppers & saute another 5 minutes

5) Add garlic & saute another 2-3 minutes stirring constantly

6) Be sure to cook long enough so that all the veggies soften into a jam like consistency.

7) Serve with pita or rice cakes.

​8) Enjoy!

Ingredients:
-2 TBS olive oil
-1 medium onion, chopped
-2 zucchinis, chopped
-1 red pepper, chopped
-2 cloves of garlic, chopped
-1 can of sardines
-1/2 can of anchovies
-juice from 1/2 lemon (~2TBS)

Steps:
1) Prep veggies

2)  Heat olive oil over medium heat for a few minutes

3)  Add onions and sauté until soft (~5-10 minutes)

4) Add red pepper & continue sautéing (~5 minutes)

5) Add zucchini & sauté another 10 minutes, stirring frequently

6) Season with salt & pepper

6) When veggies are slightly brown & caramelized, add garlic & continue stirring

7) Add sardines & anchovies, breaking up fish & stirring

8) If you like, you can add some grated parmesan cheese & serve

Almonds are one of the healthiest nuts.  They help reduce cholesterol, improve memory, nourish the skin & reduce signs of aging, & help control blood sugar.  All that & they can be easily added to soups, salads & main courses.

Here's one of my favorite soup recipes.

Ingredients:
-1/4 cup olive oil
-1 1/2 cups sliced almonds
-1 medium onion, chopped
-1 head of cauliflower
-2 tsp cumin
-2 tsp coriander
-1/2 tsp red chili pepper flakes
-3 cloves garlic
-1/4 cup lemon juice
-1TBS salt

Steps:
1) In large pot, cook oil, almonds, spices & garlic over medium heat for several minutes, stirring well

2) Add onion & cauliflower to pot, stirring until  cauliflower starts to soften

3) Add 7 cups of water & salt & bring to a boil

4) Cover, reduce heat to medium & cook until tender (about 20 minutes)

5) Remove from heat & puree in blender (may take several batches)

6) Return to pot & add lemon juice

​7) Season with salt & pepper & serve

Super easy & so healthy soup!  One of my favorites especially during the summer when there's local zucchini.

Ingredients:
-3 TBS extra virgin olive oil
-1 cup raw pumpkin seeds
-1 medium onion, chopped
-salt & pepper
-2TBS flour or gluten-free flour
-2lbs zucchini chopped into 1/2 inch pieces (~7 cups)
-1 bunch fresh dill, chopped
-4 cups low-sodium chicken or veggie broth
-1 tsp grated lemon zest
-2TBS fresh lemon juice

Steps:
1) Heat olive oil over medium heat

2) Add pumpkin seeds & stir until lightly toasted (about 5 minutes); remove with slotted spoon
 & set aside

3) Add onion & 1tsp salt cooking until onion softens but isn't brown (5-8 minutes)

4) Add flour & stir consistently for 1 minute until well mixed

5) Add dill & zucchini stirring so everything is combined

6) Add chicken broth & pumpkin seeds

7) Bring to a boil, then reduce to medium

8) Cook, uncovered, stirring occasionally, at a simmer, until zucchini is translucent, 5-10 minutes

9) Remove from heat & allow to cool for 5 minutes

10) Carefully add to blender & puree until smooth (may have to be done in batches)

11) Return to pot, stir in lemon zest & juice, & heat over low heat

12) Enjoy!

This recipe requires some roasting of veggies.  Then it's just a matter of chopping and mixing.  You'll be eating it all summer!

The recipe is for 8 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-4 ears of corn
-1 bunch of asparagus
-1 cucumber
-2 cups of cherry tomatoes
-1 cup of pitted cherries
-1 cup of blueberries
-1/4 cup minced shallots
-1/4 cup balsamic vinegar
-1/2 cup sunflower oil
-1 tsp salt
-1/2 tsp freshly ground pepper
-1 TBS chopped mint leaves
-1 TBS chives
-2 TBS extra virgin olive oil and 1 TBS lemon juice for roasting corn and asparagus

Steps:
1) Roast beets, corn and asparagus
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Combine corn and asparagus and EVOO and lemon juice on roasting pan.
-Season with salt and pepper.
-Roast at 350 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.

2) While veggies are roasting, make vinaigrette
-Combine minced shallots with balsamic vinegar and EVOO
-Add salt and pepper
-Add chopped mint leaves and chopped chives
 
3) Prepare cucumber, tomatoes & cherries
-Seed and dice cucumber.
-Halve tomatoes.
-Halve cherries.

4) Prepare beets, corn and asparagus
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces.
-Remove corn kernels from cob.
-Slice asparagus into 1 inch pieces.
 
5) Combine
-Mix everything together in large bowl.
​-Allow ingredients to marinate for at least 1/2 hour.

Enjoy!

This is a great salad to have during the colder months of the year.

Roasting beets takes time, but is so worth it.  I'll often roast beets in my toaster oven, set on a timer, overnight.

The recipe is for 2 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-1/2 lb butternut squash
-1/2 bunch of kale
-1/4 c walnuts
-1/2 TBS extra-virgin olive oil for roasting squash
-1 1/2 TBS extra-virgin olive oil for vinaigrette
-1 TBS balsamic vinegar
 
Steps:
1) Roast beets and squash
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Chop squash into 1 inch pieces. (I buy pre-peeled squash.)
-Combine squash and EVOO on roasting pan.
-Roast at 375-400 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces
 
2) Toast walnuts
-Place walnuts on baking sheet in 375 degree oven for about 5 minutes.
-Check frequently to avoid burning.

3) Chop kale into small pieces
 
4) Make vinaigrette
-Whisk together EVOO and balsamic vinegar in large bowl
-Season with salt and pepper

5) Combine
-Add kale, squash, beets & walnuts to bowl

Enjoy!

​This is a great dish to make for lunch. It’s light and healthy.
 
It takes just 20 minutes and serves 2 people.
 
Enjoy!

Ingredients:
-1/2 medium shallot
-1/2 c grape tomatoes
-2 TBS red wine vinegar
-1/3 tsp Dijon mustard
-1 TBS extra-virgin olive oil
-1/2 tsp white vinegar
-2 eggs
-4 cups salad greens
 
Steps:
1) Prep
-Bring medium pan of water to almost a simmer
-mince shallots
-Slice tomatoes in half
-Add olive oil to skillet on medium heat
 
2) Sauté shallots and tomatoes
-Sauté shallots until they soften, stirring frequently, several minutes
-Add tomatoes and sauté a few minutes more
 
3) Poach eggs
-While veggies are sautéing, stir white vinegar and ½ tsp of salt into water
-Crack one egg into a teacup
-Lower the teacup into the water to collect some water, keeping the egg in place
-Wait till the egg white begins to turn opaque, at least 30 seconds
-Gently pour the egg into the almost simmering water
-Repeat with second egg
-Poach until egg whites are set & yolks are slightly thickened, about 4 minutes
-Remove eggs to paper lined plate
 
4) Make dressing
-Remove sautéed shallots and tomatoes from heat
-Add mustard and red wine vinegar and whisk together
 
5) Serve
-Mix greens and dressing in bowl
-Divide onto 2 plates
-Place poached egg on each
 

This is another recipe from a favorite cookbook of mine, New Recipes from Moosewood Restaurant.  As you can tell from the food splattered page, this is something that I prepare a lot.

This takes about 1 1/2 hours to prepare, but an hour of that time the dish is in the oven.  I cook this in a cast iron skillet, making it a one pot meal with an easy clean-up.

Enjoy!