Trout With Green Beans and Potatoes

Trout is incredibly healthy and similar to salmon in color and taste, though it’s a bit more mild of a fish. This recipe is simple and easy to prepare but uses the magical combination of butter, fresh herbs, and lemon juice to really enhance the flavor.  I also enjoy this dish with asparagus instead of green beans, especially right now while asparagus is in season.

This recipe serves two people and can be prepared in about 45-50 minutes by any beginner chef.  There’s not a whole lot of work involved and clean up is easy. Yippee!

Ingredients 

-1 lb fresh trout fillet

-1/2 lb green beans, stems removed & halved

-1 lb small red potatoes, cleaned and quartered

-Avocado oil or olive oil

-4 tbs lemon juice

-fresh herbs, finely chopped (rosemary, thyme, dill, tarragon, parsley, basil)

-1 tbsp butter, melted

 

Instructions

  1. Heat oven to 425 degrees Fahrenheit.  Heat a large pot with enough water to cover the potatoes.  Add salt and bring to a boil.  Add the potatoes and cook 10 minutes or until just tender.  Drain thoroughly.
  2. Spread the greens beans in a large pan with the potatoes.  Add salt and pepper.  Pat the trout dry and season with salt and pepper on both sides. Lay the fish skin side down on top of the greens beans and potatoes.  Drizzle the fish and vegetables in oil making sure everything is evenly coated.  Cook in the oven for 30 minutes.
  3. While the fish cooks, combine the herbs and lemon juice with melted butter. Plate your fish and veggies and pour the herbed butter over the food.  Enjoy!

Roasted Chickpea and Vegetable Pitas

I love me some fluffy, warm pita, but you don’t actually need to include it to enjoy this recipe if you’d prefer to leave it out.  The stars of this dish are the vegetables: roasted harissa cauliflower and honey carrots, crispy chickpeas, plus fresh, cooling radishes and pea shoots.  Paired with hummus, yogurt, and (optional) feta cheese and you have yourself a tasty meal filled with protein and veggies. Serve in a bowl, with whole grains or with warmed pita or naan. Don’t overcook the pita like I did in the photo above. Whoops.

 

IMG_6435.jpg
Roasted harissa cauliflower and honey carrots

 

 

Ingredients

(serves 4)

-1 can chickpeas, drained, rinsed & dried

-1 head cauliflower, chopped into florets

-2 carrots, thinly sliced into 1/4 inch pieces

-3 radishes, thinly sliced

-4 handfuls pea shoots

-parsley, chopped

-1 lemon, quartered

-1 tablespoon garlic powder

-2-4 tablespoons harissa paste

-2 tablespoons honey

-feta cheese (try sheep’s milk feta!  It’s easier to digest)

-1 cup Greek yogurt

-Hummus (homemade or store-bought)

-4 Pita or naan

-Olive oil

-salt, pepper

*Note — For this recipe, it is helpful if you have two sheet pans, but not necessary.  If you have sheets pans of different sizes, you can use the smaller one for the chickpeas and the larger one for the vegetables.  If you only have one sheet pan, just roast the chickpeas first then go on to roast the vegetables.

 

Instructions

  1. Heat stove to 400 F.  Line two sheet pans in foil. Wash and prep your vegetables.  In a small bowl, combine garlic powder, a squirt of harissa paste, about 1/4 cup olive oil, salt, and pepper.  In a large bowl, combine the rinsed chickpeas and half the seasoning from the smaller bowl. Toss to coat the chickpeas thoroughly.  Transfer the chickpeas to a sheet pan.  Roast 40 minutes, shaking the pan halfway through.
  2. While the chickpeas cook, add the cauliflower to the large bowl with the remaining seasoning.  Toss to coat, adding more flavoring or oil as necessary, then place on one side of the other sheet pan in an even layer.
  3. Add the carrots to the large bowl.  In the smaller bowl, whisk together olive oil and honey.  Add to the bowl of carrots and toss to combine, scraping up any leftover seasoning.  Lay the carrots out in an even layer on the sheet pan next to the cauliflower.  Once the chickpeas have cooked for 10 minutes, add the cauliflower and carrots to the oven and cook for 25-30 minutes, stirringly every 10 minutes. The vegetables should be tender and golden.
  4. While the food cooks, in another small bowl, combine the yogurt with garlic powder, chopped parsley, salt, and pepper.  Drizzle olive oil on top.
  5. Remove the chickpeas and vegetables from the oven and set aside to cool.  Sprinkle your pita with a few drops of water and add to the oven for 3 minutes.
  6. Spread hummus and yogurt on your pita, then top with the chickpeas and vegetables, radish, pea shoots, and feta. Drizzle with olive oil and divide the quartered lemons among the plates.  Enjoy!

Asian Chicken Meatballs with Vegetables

Recently I’ve been watching videos of this chef organizing her food into bento boxes and have been finding the videos very calming to watch.  I’m kind of like those people who enjoy watching Youtube videos of Koreans eating, though that part I’m not into.  One thing I’ve noticed about the bento boxes it that they always contain majority vegetables, something acidic, a very small portion of protein (about the size of the palm of your hand), some gluten-free grains, and something probiotic.  I was inspired by the bento boxes when I came up with this recipe: Asian chicken meatballs with broccolini, maitake mushrooms, brown rice, and microgreens with lime.  I bought a premade dressing for the microgreens consisting of a variety of probiotics (pickle brine, sauerkraut brine, etc), but you could also add pickled vegetables or kimchi to the meal to include your probiotic component.  Though this meal takes about 45 minutes to cook,  it is a fairly easy recipe even for beginner cooks, and most of these ingredients should be staples in your pantry.

Ingredients

For the Sauce:

-1/2 cup Teriyaki sauce or hoisin

-1/2 cup tamari or soy sauce

-1 tsp. or more of sriracha depending on how hot you like it

-1 tbsp. honey

 

For the Meatballs:

-1lb. organic ground chicken

-1 egg

-1/2 cup Panko breadcrumbs

-3 scallions, sliced thinly and white bottoms separated from green tops

-1 tbsp. minced fresh ginger or ginger powder

-3 minced garlic cloves or 2 tbsp. garlic powder

-salt and pepper

 

For the Rice:

-1 cup brown rice

-2 cups water

-2 pinches salt

-1 tbsp. ghee, or preferred fat (oil, butter)

-1 lime + zest

-sesame seeds

 

For the Salad:

-Microgreens

 

Instructions

Note- Allow the rice to soak overnight or for some time before cooking (I soaked my rice this time for 40 minutes).  This will reduce cook time, release nutritional enzymes, and make the rice more digestible.

  1.   Fill a medium-sized pot with water, rice, fat, and salt.  Bring the water to boil then cover and reduce heat to simmer for 45 minutes. Remove from heat leaving the lid on. Allow to cool for 10 minutes.  Add lime zest and fluff rice with a fork.
  2. Wash and prep your vegetables while the rice cooks.  In a small bowl, make the sauce.  Zest the lime in a small bowl using a microplane then quarter the lime and set aside. In a large skillet, heat oil and add the white bottoms of the scallions, ginger and garlic and cook about 1 minute or until aromatic.  Transfer to a large bowl and wipe out the pan.
  3. Add the ground chicken, egg, breadcrumbs, half of the sauce, and the salt and pepper to the bowl containing the onion, ginger and garlic. Mix the ingredients and allow the mixture to sit for 10 minutes so it’ll be easier to form the meatballs.
  4. Reheat the pan to medium-hot and add enough oil to evenly coat the bottom of the pan. Add the broccolini and mushrooms and toast in the oil.  Let cook without touching while you form the meatballs.
  5.  Flip the broccolini and mushrooms and brown the other sides.  Get two large bowls ready so you can divide the vegetables between the bowls when they’ve finished browning.  Wipe out the pan.
  6. Reheat the pan over medium-high heat and add enough oil to form a thin layer on the bottom of the pan.  Add the meatballs, cooking 4-6 minutes per side.  You’ll know when the meatball is ready to turn when it’s no longer sticking to the pan.  Once cooked, add 1/4 cup water and the remaining sauce to the pan.  Toss the meatballs in the sauce to evenly coat and scrape up any remaining fond in the pan. When the sauce has reduced, remove from the heat.
  7. In the bowls containing the vegetables, add brown rice, the salad, lime, and the meatballs. Dress the salad with the lime, garnish with the green tops of the scallions, and sprinkle sesame seeds.  Enjoy!

Red Quinoa With Vegetables, Almonds, and Cheese

If you’ve been reading my blog for awhile (thank you to those who have!), you’ve already heard me discuss the importance of listening to your body’s cravings and eating with the seasons.  Last night was a perfect example of this.  I had bought all the ingredients to make this recipe for a red quinoa salad for dinner, but when dinnertime rolled around, my body wasn’t craving a salad at all, but instead a hot meal.  This is completely natural to experience as the warmer months transition to the colder Fall and Winter months. Our bodies crave cooling foods in the Spring and Summer (think salads and fresh fruit), and warmer foods in the Fall and Winter (stews, soups, and hearty meals). So I took the red quinoa and scavenged through my fridge to come up with this delicious recipe.  I hope you enjoy it!

 

IMG_5557

 

Ingredients  (2 servings)

-1 cup red quinoa, rinsed thoroughly under cold water.  Use your fingers to lightly rub the grains together.

-3 cups water

-1/2 bouillon cube

-2 carrots, thinly sliced

-6 oz. shitake mushrooms, thinly sliced

-1 large shallot, thinly sliced

-6 asparagus stalks, chopped into 1/2 inch pieces

-Garlic powder or 2 cloves fresh garlic, minced

-2 handfuls unsalted almonds, chopped

-Ricotta salata cheese to top (or other favorite cheese)

-salt, pepper

 

Instructions

  1. Turn oven to 425 degrees F.  Add the rinsed quinoa to a medium-sized pot with the water, salt, and the bouillion half.  Stir to mix in.  Bring to a boil, then cover and reduce to a simmer.  Cook for 20 minutes or until water is absorbed.  Drain water in a strainer if necessary at the end of cooking then add the quinoa back to the pot.  Fluff with a fork.
  2. While the quinoa cooks, heat a large skillet over medium-high heat.  Add olive oil. When the oil is hot, add all the vegetables to the pan to saute.  Add pepper and the garlic powder, but no salt yet.  Add more oil if necessary.  Cook for about 5-8 minutes, stirring occasionally, or until browned and softened. Add salt the last couple minutes of cooking.
  3. Place the chopped almonds on a piece of tin foil and toast in the oven for 2-3 minutes. Remove and turn off the oven.
  4. Combine the quinoa, vegetables, almonds, and top with ricotta salata.  Serve in bowls.  Enjoy!

 

Umbrian Lentil Salad

Hi there!

It’s been awhile since I posted something, but I was feeling inspired by another lentil salad I made today.  I say another because my last post was basically the same recipe, only this one uses a different type of lentil and mixed micro greens instead of romaine. It’s so tasty and simple, I got up this morning and was able to make this salad in 30 minutes before I had to get ready for the day. And it should allow me enough leftovers for the next 2-3 days. So that being said, I highly recommend this recipe to anyone looking for something easy, healthy, and quick to prepare.

Ingredients

For the lentils:

-1 cup lentils

-3 cups water

-1 pinch sea salt

-1 bay leaf

For the Veggies:

-1/2 red onion, small diced

-1 carrot, small diced

-salt, pepper

-2 tablespoons extra virgin olive oil

-optional: chopped parsley and basil

For the Salad:

-extra virgin olive oil

-micro greens, or your favorite greens

-feta cheese

-avocado, sliced

Instructions

  1. Search lentils for any small rocks and remove. Add lentils to a medium pot with the water, a pinch of salt and a bay leaf.  Bring to a rapid boil, then turn the heat to simmer and cook covered with a lid for 25 minutes. *Note: add more water to the pot throughout the cooking process if you notice the lentils have absorbed most of the water.
  2. Once the lentils have cooked for about 15 minutes, add olive oil to a heated pan.  When the oil is hot, add the carrots and onions and sprinkle with salt and pepper.  Cook about 5 minutes or until soft.  Add the chopped herbs and mix in.
  3. When the lentils are done, strain them if there’s excess water.  Remove and discard the bay leaf. Add the cooked vegetables to the pot of lentils and mix together. Allow the lentils to cool, then pour over a bowl of greens, drizzle with olive oil, add feta, avocado and sprinkle with salt and pepper to taste.  Enjoy!

 

 

 

 

Green Lentil Salad

Who doesn’t like an easy, mindless recipe?  That’s what this lentil salad recipe basically is, plus, it makes great leftovers, is super healthy and tastes delicious!  I think it’s perfect for this season when the weather is warmer since our bodies are looking to be nourished with more cooling foods.

It’s best to prepare your lentils within a couple months of buying them as it’ll make cooking them simpler.  Know that it is best not to add salt or any acidic ingredients to the lentils until the last 10-15 minutes of cooking, as this will result in crunchy lentils even though they’re cooked.  Also, there are different types of lentils, therefore, different cooking methods required, so this recipe specifically calls for green lentils.

FullSizeRender (17).jpg

 

Ingredients

-1 cup green lentils

-2 cups chicken broth (or water)

-1/2 yellow onion, chopped

-2 cloves garlic, finely chopped

-1 bay leaf

-1/2 cup crumbled feta cheese

-1 avocado, cubed

-2 cups romaine lettuce, chopped

-1 tablespoon pesto

-1/2 lemon

-1/2 cup extra virgin olive oil + 1 tablespoon

-Splash of red wine vinegar

-salt and pepper

 

Instructions

  1. Rinse lentils in a mesh strainer making sure to check for pebbles (remove pebbles if you find them).  Heat a medium pot over medium heat. Add a tablespoon of olive oil to the pot.  Once hot, add the onion, garlic, salt, and pepper.  Cook for 30 seconds or until softened and aromatic.
  2. Add the lentils and bay leaf to the pot with broth or water.  Turn heat up to medium-high.  Once at a gentle boil, turn heat down and simmer for 45 minutes. Add salt to the pot the last 10 minutes of cooking.  Remove from the heat and keep covered for at least 10 minutes so lentils can soak up the rest of the water.
  3. While the lentils finish cooking, make the dressing by mixing together olive oil, red wine vinegar, lemon juice, salt, and pepper in a small cup or bowl.
  4. To a large bowl, add the chopped lettuce, lentils, feta, avocado, pesto, and the dressing.  Option to serve with a side of toasted pita bread.  Enjoy!

Nourishing Rice Bowl

IMG_4061.JPG

 

Grains, protein, and veggies all in one dish.  Serve for breakfast, lunch, or dinner.

Ingredients

-1 cup sushi rice, cooked

-1 piece salmon

-2 eggs, scrambled

-1/2 cucumber

-1 head of broccoli

-green onions with white bottoms and green tops sliced thinly and separated

-sesame seeds

-2 tablespoons tamari

-1 tablespoon honey

-1 tablespoon olive oil, coconut oil, or toasted sesame oil

-1 teaspoon garlic powder

-salt, pepper

*Note- I typically eyeball ingredients, so measurements in instructions might be a little off.

 

Instructions

  1. Set oven to 400 degrees F.  Place salmon in a zip lock bag.  In a small bowl, combine and whisk together tamari, honey, olive oil, garlic powder, salt and pepper.  Pour the sauce into the bag with the fish and let the salmon marinate for at 10 minutes.  Save any remaining sauce.
  2. Toss broccoli and the whites of the onions in a large bowl with remaining sauce.  Add salt and pepper, plus some extra olive oil if necessary so that broccoli is evenly coated.
  3. Line a baking sheet with tin foil.  Place the salmon and vegetables on the baking sheet and cook in the oven for 15-20 minutes, depending on the thickness of the salmon.
  4. Slice cucumbers.  In a small skillet, scramble the eggs.  Remove eggs and put in a serving dish along with some sushi rice and the cucumbers.  Add the salmon and broccoli when they’ve finished cooking.  Sprinkle with the green tops of the onions and sesame seeds. Enjoy!

Serving Up Sunchokes Two Ways

It’s always a treat to come across an unrecognizable fruit or vegetable at the farmers market.  The last time I was out I spotted these small, ginger-like nubs I had never seen. Those little nubs turned out to be sunchokes, which are also called Jerusalem Artichokes. I’m not sure how common sunchokes are, but I highly recommend experimenting with them if you can find them.

If I had to describe a sunchoke, I can easily say it’s like a cross between an artichoke and a potato, but it looks a lot more like ginger as I mentioned before. Here is a photo:

Image result for sunchoke

 

These babies are flavorful and hearty, and a vegetable I honestly think most people would enjoy, even skeptics and picky eaters.  Sunchokes can be served as a side dish to a meal, but I enjoyed them in these two recipes:

 

Sunchoke and Roasted Garlic Soup

FullSizeRender (15).jpg

Ingredients

-1 lb sunchokes, scrubbed, cut into 1/4 inch pieces

-1 russet potato, medium

-1 yellow onion, sliced

-6 cloves garlic, peeled

-1 teaspoon ground nutmeg

-2 teaspoons crushed red pepper flakes (adjust if you prefer more mild)

-1 tablespoon olive oil

-6 cups chicken broth or water (use bouillon cube for flavoring if using water)

 

Instructions

  1. Preheat oven to 400 degrees F.  Toast garlic cloves in the oven for 5 minutes. Remove.
  2. Heat olive oil over medium-high heat in large pot.  When hot, add the sunchokes, potato, onion, crushed red pepper flakes,  nutmeg, salt, and pepper. Saute about 10 minutes, stirring occasionally until vegetables are lightly browned and softened. Add the garlic.
  3. Add the water or broth, more salt, and bring to a boil. Once boiling, reduce heat to a simmer and cook for 30 minutes minimum.  I prefer to keep it cooking for a few hours for an extra flavorful soup.
  4. Process the soup in a blender or with an immersion blender either until smooth or almost smooth, depending on whether you like some chunks of veggies.  Check for seasoning and serve.

 

 

Broccoli di Ciccio and Warm Sunchoke Salad

FullSizeRender (16).jpg

Ingredients

-1/4 lb sunchokes, scrubbed, cut into 1/4 inch pieces

-Three handfuls of broccoli di Ciccio

– Pomegranate seeds

-Honey goat cheese (or other favorite goat cheese)

-Handful of almonds, chopped

-Lemon slice

-2 cloves garlic, minced

-2 tbs extra virgin olive oil

-salt and pepper

 

Instructions

  1. Heat oven to 425 degrees F. Mix broccoli di Ciccio in a large salad bowl with the seeds, almonds, cheese, lemon, remaining olive oil, garlic, salt, and pepper. Toss and put in the fridge covered.
  2. Line a baking sheet with tin foil. In a bowl, mix sunchokes with about 1 tbsp olive oil, salt, and pepper.  Roast for 15-20 minutes.
  3. Remove salad from the fridge and combine with the sunchokes. Serve.

Delicata Squash and Black Bean Tacos

These tacos are so delicious I nearly forgot to snap a photo for this post because I was too focused on eating them. Rarely do I have vegetarian tacos, but seeing how my New Years resolution was to do more meatless meals, I decided to try something different with one of my favorite winter vegetables, delicata squash. I roasted the squash and paired it with black beans, pickled shallots, cilantro, lettuce, pomegranate seeds and sour cream with spices. The recipe can be made vegan simply by removing the sour cream.  So delicious and quick to make!

FullSizeRender (14).jpg

Ingredients

(enough for 1 really hungry person, or 2 moderately hungry people)

-1 delicata squash

-1 small head of lettuce, chopped

-cilantro, chopped

-pomegranate seeds

-1 shallot, sliced

-1 can black beans, drained and rinsed

-organic corn tortillas

-sour cream

-cumin

-chili powder

-garlic powder

-chipotle seasoning

-1/4 apple cider vinegar

-1 tbs sugar

-extra virgin olive oil

-salt

-pepper

 

Instructions

  1. Heat oven to 425 degrees F.  Peel squash and cut it into 1/4 inch rounds.  Remove seeds, cut rounds into halves and place in a bowl.  Drizzle with olive oil and sprinkle with chili powder, salt, and pepper.  Place on a lined baking sheet and roast for 20-25 minutes.
  2. In a small bowl, combine shallots with vinegar, sugar, and salt for a quick pickling.  Stir every few minutes while the squash cooks.  In a separate small bowl, combine sour cream with chipotle seasoning.
  3. Heat drained black beans in a small saucepan over medium heat.  Add cumin, garlic powder, salt, and pepper. Stir every few minutes until hot.
  4. Heat tortillas on the stovetop by placing them directly on each open burner and toasting over medium heat.  Flip as each side starts to brown.
  5. When squash is done, put tacos together by filling them with sour cream, squash, drained shallots, beans, lettuce, cilantro, and pomegranate seeds.

 

Let me know what you think!

 

Roasted Butternut Squash and Apple Soup

Stay warm this Fall with my new favorite soup!

butternut-squash

Ingredients:

(Serves 4)

-1 butternut squash

-1 yellow onion, chopped

-1 small Granny Smith apple, chopped

-1 small Gala apple, chopped

-5 thyme sprigs

-2 tablespoons butter, melted

-1 tablespoon extra virgin olive oil

-1 teaspoon sugar (optional)

-1/2 teaspoon nutmeg

-1 teaspoon cayenne (optional)

-salt and pepper

-4 cups chicken broth

Instructions:

1.  Heat oven to 400 degrees F.  Line a baking sheet with foil.  

2.  Place squash in the microwave for about 4-5 minutes so that it’s softened and easier/safer to cut.  Remove both ends of the squash, then cut in half lengthwise.  Peel the tough, outer skin and remove the “guts” from the inside of the squash.  Continue to cut the squash into smaller, bite-size pieces.

3.  Place the squash in a bowl with the melted butter and thyme leaves, then generously salt and pepper.  Place on the lined baking sheet and cook in the oven for 40 minutes, flipping halfway through.  The squash should be tender enough to pierce with a fork at the end of cooking.

4.  When the squash has cooked for 20 minutes, heat a large stockpot over medium-high heat, and add the olive oil.  When the oil is hot, add the onions and optional sugar (generally I wouldn’t recommend sugar, but since this is a lot of soup, it’s hardly any sugar per serving).  Add the apples, nutmeg, salt, and pepper.  Cook for about 20 minutes, or until soft and fragrant. 

5.  In batches, add the cooked squash and onion/apple mixture to the blender along with a cup of chicken broth with each batch.  Blend until smooth.  Continue to add the squash, onions, apples and broth.  Season with salt and pepper to taste and garnish with thyme.  Enjoy!