Onion and Apples Detox Soup

Onion and Apples Detox Soup

Onion and Apples Detox Soup

 

Onion belongs to the allium family of vegetables. These pungent plants contain flavonoids that stimulate the production of glutathione, one of the liver’s strongest antioxidants. Yes, we all know it is quite smelly and not an exactly a food you would like to eat before an important interview or a date, but try to eat at least half an onion a day. Along with artichoke heart, parsley, Brussels sprouts, shallot, broccoli, and celery, onions are highest in antioxidant polyphenols which may protect against various cancers, including colorectal, laryngeal, and ovarian cancer. The best way to eat onions is in raw form, for example, sliced for a salad or chopped for a sauce or a dip.

 

1 C. apple juice

1 tsp. apple cider vinegar

4 onions

9 cloves garlic, minced

1 T. whole wheat flour

4 C. low-sodium vegetable broth

1 C. unsweetened whole-grain oatmeal

1/2 tsp. ground black pepper

6 slices toasted bread (optional)

 

Thinly slice the onions. In a heavy stockpot over medium heat, combine apple juice and apple cider vinegar, add the onions and cook on medium heat, stirring frequently, until onions begin to form a paste. Stir in the garlic and continue to cook for 5 to 10 minutes, until garlic turns light brown. Stir in the flour and cook for 2 minutes. Pour in vegetable broth and bring to a boil. Add oatmeal. Reduce heat and simmer for 20 minutes. After the soup has cooked, remove and discard the spices using a sieve. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Ladle soup into bowls. Garnish with fresh herbs and peppered stale bread toasts before serving.

Bourbon Street Steak

Bourbon Street Steak

2 T. yellow onion, diced

1/2 cup bourbon

1/2 cup soy sauce

1/2 cup brown sugar

1/2 cup lemon juice

1 1/2 tsp. chopped garlic (about 2 cloves)

4 (10−ounce) New York strip steak

 

Mix onion, bourbon, soy sauce, brown sugar, lemon juice and garlic in a small bowl. Stir until sugar is dissolved. Place steaks in a shallow dish large enough for them to be in a single layer. Pour marinade over steaks. Cover and refrigerate for 4 to 8 hours. You may turn steaks occasionally. Remove steaks and discard marinade. Grill to desired doneness. Makes 4 steaks.

Dill and Fennel Detox Soup

Dill and Fennel Detox Soup

Dill and Fennel Detox Soup

 

An ideal cleanse food, fennel is rich in vitamins and anti-inflammatory chemicals. Dill contains chemicals that help with the activation of glutathione, a liver antioxidant that attaches to free radical molecules and disarms them. This Super Soup is high in fiber but low in calories – less than 100 per serving.

 

2 T. extra-virgin olive oil

3 large leeks

4 large stalks celery

3 large onions

1 large fennel bulb

8 C. water

2 cubes low-sodium vegetable stock

1 T. wheat germ per portion

Small bunch of fresh dill

 

Clean and thinly slice leeks, celery and fennel. Peel and halve the onions. In a large saucepan combine olive oil, leeks, celery, onions, fennel and cook and stir until the onions are translucent and the vegetables softened, or about 10 minutes. Pour 8 C. of water over the vegetables, bring to a boil, reduce the heat and then add crumbled vegetable stock cubes. Simmer over low heat, stirring occasionally until the vegetables are tender, or about 30 minutes. After the soup has cooked, remove and discard the herbs. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Add wheat germ into each bowl before serving and stir well. Serve with freshly chopped dill.

Passover Spinach Squares (Pareve)

Passover Spinach Squares (Pareve)

1 1/2 pounds fresh spinach, stemmed and washed (3 packages (10 ounces each) frozen and thawed chopped spinach)

1 1/2 tsp. canola oil

1 leek, thinly sliced (white part only)

2 cloves garlic, minced

2 tsp. lemon juice

3/4 tsp. dried oregano

1/8 tsp. ground black pepper

3 egg whites

 

Preheat the oven to 350 F. Coat an 8″x 8″ no-stick baking dish with pareve no-stick spray and set aside. In a large pot, bring a small amount of water to a boil. Add the spinach, cover, and cook over medium heat for 5 minutes, or until the spinach is wilted. Squeeze the spinach dry, chop, and place in a large bowl.  In a small no-stick skillet, warm the oil over low heat. Add the leeks and garlic. Sauté for 10 minutes, or until tender but not browned. Add the leek mixture to the bowl with the spinach. Stir in the lemon juice, oregano and pepper.  In another clean large bowl, using an electric mixer, beat the egg whites until foamy. Fold into the spinach mixture. Pour the mixture into the prepared pan and bake for 35 minutes, or until set. Remove from the oven and set aside to cool slightly. Cut into 16 squares and serve warm.

Detox Artichoke and Lemon Cleansing Soup

Detox Artichoke and Lemon Cleansing Soup

Detox Artichoke and Lemon Cleansing Soup

 

5 artichokes

1 medium leek

1 onion

6 garlic cloves

2 T. olive oil

8 C. low-sodium vegetable stock

2 bay leaves

2 sprigs thyme

4 sprigs parsley

1 lemon

2 T. wheat germ per serving

 

Remove hearts from artichokes by peeling away the thick leaves and chopping away the thistle. Chop the hearts in quarters. Remove hard green parts from the leek stem and slice the white part lengthwise. Carefully rinse to remove any grit. Slice into thin rings. Chop the onion and the garlic. Pour olive oil into a large, thick-bottomed pot and allow to heat slightly. Add artichoke hearts, leek, garlic and onion. Stir well. Cook on medium heat until artichoke is tender. Add the stock and herbs. Increase the heat to bring the soup to a simmer, and then lower the heat. Cook uncovered for 40 minutes. After the soup has cooked, remove and discard the herbs. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Before serving, squeeze lemon juice and add wheat germ into each bowl. Stir well before serving. Artichoke contains antioxidant compounds called caffeoylquinic acids which help treat liver disorders. These phytochemicals stimulate the secretion of bile and help the body to digest fats. Efficient bile flow clears the liver of potentially inflammatory substances contained in fatty foods.

Winter Greens with Earl Grey Vinaigrette

Winter Greens with Earl Grey Vinaigrette

1 T. brewed Earl Grey tea

1 1/2 tsp. Champagne vinegar

1 1/2 tsp. walnut oil

1 1/2 tsp. minced shallots

1 tsp. Dijon mustard

Salt & freshly ground black pepper to taste

 

3 C. mesclun or other assorted mixed greens, washed and dried

1/2 ripe pear, peeled, cored, and diced

1/2 T. chopped toasted walnuts

2 T. Parmesan curls

Freshly ground black pepper to taste

 

In a jar with a tight-fitting lid, combine tea, vinegar, oil, shallots, and mustard. Shake well to combine. Season with salt and pepper. (The dressing will keep, covered, in the refrigerator for up to 2 days.)  In a salad bowl, toss greens with 1/2 of the vinaigrette. Arrange on 2 salad plates. In the same bowl, toss pears with the remaining vinaigrette. Arrange on greens. Top with walnuts, Parmesan curls, and black pepper. Serve immediately.

Smoked Salmon & Spinach Roulade

Smoked Salmon & Spinach Roulade

Spinach Cake

1 10-ounce package frozen spinach, thawed and squeezed dry

1/2 C. chopped fresh parsley

1/3 C. flour

1/4 C. reduced-fat sour cream

Dash of Tabasco

Salt & freshly ground black pepper to taste

2 large egg yolks

6 large egg whites

 

Filling

6 ounces reduced-fat cream cheese

3/4 C. low-fat (1%) cottage cheese

1 T. fresh lemon juice

8 ounces best-quality smoked salmon fillet

1/4 C. snipped fresh chives

3 T. drained capers, rinsed, or 2 T. prepared horseradish Freshly ground black pepper to taste

 

Preheat oven to 375°F. Lightly oil an 11-by-17-inch baking sheet with sides or coat it with nonstick cooking spray. Line the bottom of the baking sheet with parchment paper or wax paper and liberally oil or spray it as well. Set aside.  In a food processor, puree spinach, parsley, flour, sour cream and Tabasco until smooth. Season with salt and pepper. Add egg yolks and pulse to mix. Transfer to a bowl and set aside.  In a mixing bowl, beat egg whites with an electric mixer until stiff, but not dry, peaks form. With a rubber spatula, fold 1/3 of the beaten whites into the spinach puree to lighten it. Fold the spinach mixture into the remaining whites just until blended, and spread in the prepared pan. Bake for 8 to 10 minutes, or until the top springs back when lightly touched. Let cool in the pan on a rack for 5 minutes.  Cover the work surface with a clean kitchen towel with the long edge toward you. Invert the spinach cake onto the towel. Peel off the parchment or wax paper and cover the spinach cake with another towel.   In a food processor, puree cream cheese and cottage cheese until smooth. Transfer to a small bowl and set aside.  Uncover the spinach cake and sprinkle the surface with lemon juice. Leaving a little border to accommodate the filling, spread half of the cheese mixture on the spinach cake and distribute smoked salmon evenly on top. Spread the remaining cheese mixture over the salmon. Sprinkle with chives and capers or horseradish. Season with pepper.  Starting at the long edge, gently roll the cake and filling as you would roll a jelly roll, using the towel to lift and assist in the rolling. Wrap the roulade in plastic wrap and refrigerate for at least 4 hours.  To serve, cut the roulade into 24 slices with a serrated knife.

 

Yield: 24 appetizer servers

Calories: 55

Fat: 2g

Fiber: 0g

ABM Picnic Parsley Garlic Bread

ABM Picnic Parsley Garlic Bread

ABM Picnic Parsley Garlic Bread

 

1 C. warm water (110 degrees F)

1 T. butter

1 T. dry milk powder

1 T. white sugar

1 1/2 tsp. salt

1 1/2 T. dried parsley

2 tsp. garlic powder

3 C. bread flour

2 tsp. active dry yeast

 

In the bread machine pan, place all the ingredients in the order recommended by the manufacturer. Select the Basic Bread cycle and press Start.

Garlic-Chile Flank Steak

Garlic-Chile Flank Steak

1 clove garlic, minced

2 T. white vinegar

1 T. canola oil

1 tsp. ground ancho chile pepper

1/2 tsp. dried oregano

1/2 tsp. ground cumin

1⁄8 tsp. salt

1/2 pound flank steak, trimmed of fat

 

Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small bowl. Place steak in a shallow baking dish and pour marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.  Preheat grill to high heat. Oil the grill rack rack. Grill the steak until desired doneness, 5 to 6 minutes per side for medium. Transfer to a plate, cover with foil and let rest for 5 minutes. Slice the steak very thinly across the grain. Serve warm or chilled.

 

Yield: 2 servings

Calories: 282

Fat: 16g

Fiber: 0g

Garlicky Zucchini

Garlicky Zucchini

Garlicky Zucchini

 

6 C. sliced zucchini

4 cloves garlic, minced

1/4 tsp. black pepper

2 T. chopped lightly toasted pine nuts

 

Sauté zucchini and garlic in a small amount of water over medium-high heat until tender (about 3 minutes). Add more water if necessary to prevent scorching. Add black pepper and sprinkle with chopped pine nuts. Serve warm.

Tuscan Grilled Steak

Tuscan Grilled Steak

3 large cloves garlic, crushed

2 tsp. extra-virgin olive oil

1 flank steak, about 2 pounds

Salt and pepper

4 oz. (about 6 C.) arugula

 

In a small bowl, mash garlic and oil until a paste forms (you may also do this in the food processor). Pat steak dry with paper towel, then sprinkle with salt and pepper. Rub garlic paste over both sides of steak. let sit for 30 minutes.  Preheat grill to high heat. Grill steak 5 to 7 minutes, until medium-rare. To check, cut into meat with a knife and remove when meat is slightly less done than you want it to be. Transfer to cutting board; cover loosely with foil and let rest 10 minutes. Slice very thin, against the grain and at a slight angle.   Arrange arugula on platter. Top with steak slices. Drizzle with any accumulated platter juices. Serve immediately.

 

Yield: 6 servings

Calories: 280

Fat: 12g

Fiber: 0g

Braised Baby Bok Choy

Braised Baby Bok Choy

Braised Baby Bok Choy

 

8 baby bok choy or 3 regular bok choy

1 T. Bragg Liquid Aminos or low-sodium soy sauce

1 T. un-hulled sesame seeds, lightly toasted

 

Cover bottom of large skillet with 1/2inch water. Cut baby bok choy in half lengthwise, or cut regular bok choy into chunks, and add to the water. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender (about 6 minutes). Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently. Plate the bok choy and top with toasted sesame seeds.

Spinach with Garlic and Pine Nuts

Spinach with Garlic and Pine Nuts

1/2 pound spinach leaves, tough stems removed (31/2 to 4 C. loosely packed)

1/2 T. extra-virgin olive oil

1 T. pine nuts

1 garlic clove, sliced

Salt and freshly ground black pepper

 

Wash spinach and spin dry, leaving some droplets of water on leaves.  Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more.  Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

 

Yield: 6 servings

Calories: 90

Fat: 1g

Fiber: 3g

Dr. Fuhrman Black Bean Lettuce Bundles

Dr. Fuhrman Black Bean Lettuce Bundles

Dr. Fuhrman Black Bean Lettuce Bundles

 

2 C. cooked or canned no salt added or low sodium black beans, drained and rinsed

1/2 large ripe avocado, peeled, pitted and mashed

1/2 medium green bell pepper, seeded and chopped

3 green onions, chopped

1/3 C. chopped fresh cilantro

1/3 C. mild, no salt added or low sodium salsa

2 T. fresh lime juice

1 clove garlic, minced

1 tsp. ground cumin

8 large romaine lettuce leaves

 

In a bowl, mash the beans and avocado together with a fork until well blended and only slightly chunky. Add all the remaining ingredients except the lettuce and mix. Place approximately 1/4 C. of the mixture in the center of each lettuce leaf and roll up like a burrito.

 

Yield: 4 servings

Calories: 178

Fat: 4g

Fiber: 10g

Carbs: 29g

Microwave Bacon Omelet

Microwave Bacon Omelet

2 whole eggs

1/2 C. liquid egg substitute

2 T. skim milk or low-fat plain soy milk

4 slices Canadian bacon, chopped

 

Beat egg, egg substitute, and milk together. Pour into a 9-inch pie plate. Sprinkle Canadian bacon on top and cover with waxed paper. Microwave on high 4 minutes, stirring once during cooking. Remove from microwave and keep covered. Let stand 1 to 2 minutes. Fold in half. Serve immediately.

 

Yield: 1 serving

Calories: 161

Fat: 7g

Fiber: 0g

Dr. Joel Fuhrman’s Szechuan Sesame Stir-Fry

Dr. Joel Fuhrman’s Szechuan Sesame Stir-Fry

Dr. Joel Fuhrman’s Szechuan Sesame Stir-Fry

 

1/4 C. unhulled sesame seeds, lightly pan toasted

1 C. unsweetened soy, hemp or almond milk

6 or 12 Medjool or Deglet Noor dates, pitted

1/2 T. minced ginger

4 cloves garlic, peeled

1/4 tsp. red pepper flakes, or to taste

2 C. broccoli florets

1 1/2 C. cauliflower florets

1 red bell pepper, cut into 1-inch pieces

1 C. fresh snow peas

1/2 C. baby corn, each broken in half

2 C. cooked brown, black or wild rice

 

In a high-powered blender, purée all sauce ingredients until smooth. Set aside. Heat 1/4 C. of water in a wok or large sauté pan. Add broccoli and cauliflower; cover and steam for 8 minutes. Remove cover and add bell pepper, mushrooms, snow peas and corn and stir-fry for an additional 5 minutes or until vegetables are crisp-tender. Add small amounts of water as needed to prevent sticking. Add sauce to veggies and continue to stir fry for 1 to 2 minutes to heat through.

Fat-Free Pumpkin-Spice Ring

Fat-Free Pumpkin-Spice Ring

1 1/4 C. cake flour (not self-rising)

1 tsp. ground cinnamon

3/4 tsp. salt

1/2 tsp. ground ginger

1/4 tsp. ground nutmeg

2 C. confectioners’ sugar

12 to 14 large egg whites (1 2/3 C.)

1 1/2 tsp. cream of tartar

1 1/2 tsp. vanilla extract

1/2 16-ounce can (1 C.) solid-pack pumpkin (not pumpkin-pie mix)

 

Preheat oven to 375 degrees F. In medium bowl, with fork, mix flour, cinnamon, salt, ginger, nutmeg, and 1 C. confectioners’ sugar; set aside. In large bowl, with mixer at high speed, beat egg whites and cream of tartar until soft peaks form; beat in vanilla. Beating at high speed, sprinkle in 1 C. confectioners’ sugar, 2 T. at a time, beating until sugar dissolves and whites stand in stiff peaks. Remove 1 C. beaten egg-white mixture to medium bowl; fold in pumpkin. With rubber spatula or wire whisk, fold flour mixture into beaten egg whites in large bowl just until flour disappears. Then, gently fold in pumpkin mixture. Do not over mix. Pour batter into ungreased 10-inch tube pan. Bake 35 minutes or until cake springs back when lightly touched. Invert cake in pan on funnel or bottle; cool completely in pan. Loosen cake from pan; place on cake plate. Sprinkle with confectioners’ sugar.

 

Yield: 16 servings

Calories: 100

Fat: 0g

Fiber:

Sesame Ginger Sauce

Sesame Ginger Sauce

Sesame Ginger Sauce

 

½ C. Tahini

2 T. fresh lemon juice

1 tsp. white miso

1 T. finely grated ginger

2 pitted dates

1 clove garlic, crushed

Freshly ground pepper

2/3 C. water

 

Blend all ingredients in a high-powered blender or food processor. Additional water can be added to achieve desired consistency. Serve with steamed or water-sautéed vegetables. This sauce goes well with bok choy, asparagus, or kale.

 

Yield: 4 servings

Calories: 190

Fat: 14.5g

Fiber: 3.2g

Carbs: 13g

Cream Cheese Pumpkin Pie

Cream Cheese Pumpkin Pie

3 oz. cream cheese, softened

1 C. + 1 T. cold half & half

1 T. pourable Splenda (or equivalent in packets)

1 1/2 C. thawed SF Cool Whip

2 four-serving size boxes SF vanilla instant pudding

1 16 oz. can plain pumpkin (not the pie mix)

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

 

Mix cream cheese, 1 T. half & half and Splenda with a wire whisk until smooth and creamy. Gently stir in Cool Whip. Spread on bottom of pie crust. Cover and place in freezer. Pour 1 C. half & half into mixing bowl; add pudding mix. Beat with wire whisk until well blended, 1 to 2 minutes. Let stand 3 minutes. Stir in pumpkin and spices; mix well. Spread over cream cheese layer. Refrigerate at least 2 hours before serving. Garnish with additional whipped cream and nuts, as desired.

Red Lentil Sauce

Red Lentil Sauce

Red Lentil Sauce

 

1/2 C. red lentils

1 medium onion, chopped

1 clove garlic, chopped

1 C. carrot juice

1 T. VegiZest or other no-salt seasoning blend

1 tsp. cumin

1/2 tsp. balsamic vinegar

1/2 C. water

1.4 C. chopped pecans

 

Add lentils, onions, garlic, and carrot juice to a saucepan over high heat. Bring to a boil, cover, and simmer until the lentils are soft and pale (20-30 minutes). Add more carrot juice if needed. Put the cooked lentil mixture into a food processor or blender with VegiZest, cumin, and balsamic vinegar and blend to a smooth puree. Add additional water if it is too thick. Serve with steamed broccoli, cauliflower, or other vegetables. Top with chopped pecans.

 

Yield: 4 servings

Calories: 176

Fat: 5.4g

Fiber: 9.1

Carbs: 25g

Chicken Pot Stickers

Chicken Pot Stickers

1 1/2 pounds ground chicken

1/2 C. shredded green cabbage

1/3 C. chopped green onion (4 medium)

2 tsp. chopped gingerroot

1 tsp. sesame oil

1/4 tsp. white pepper

1 small red bell pepper, finely chopped (1/2 C.)

1 egg white

1 package (10 oz.) round wonton skins

2 C. chicken broth

4 tsp. soy sauce

 

Mix all ingredients except wonton skins, broth and soy sauce. Brush each wonton skin with water. Place slightly less than 1 T. chicken mixture on center of skin. Pinch 5 pleats along edge of half of circle. Fold circle in half over chicken mixture, pressing pleated edge to unpleated edge. Repeat with remaining skins and chicken mixture. Spray 12-inch skillet with cooking spray; heat over medium heat. Cook 12 pot stickers at a time in skillet about 3 minutes or until light brown; turn. Add 1/2 C. of the broth and 1 tsp. of the soy sauce. Cover and cook 5 minutes. Uncover and cook about 1 minute longer or until liquid had evaporated. Repeat with remaining pot stickers, broth and soy sauce.

Herbed White Bean Hummus

Herbed White Bean Hummus

Herbed White Bean Hummus

 

1 2/3 C. cooked white beans or 1 (15-ounce) can, no salt added, drained

1 T. lemon juice

2 T. un-hulled, raw sesame seeds

2 T. red wine vinegar

1/2 tsp. Dijon mustard

2 T. water

1/4 C. chopped fresh basil

2 T. fresh thyme

 

Place beans, lemon juice, seeds, vinegar, mustard, and water in a high-powered blender or food processor. Blend until smooth. Add basil and thyme and pulse very briefly. Do not over process herbs; they should be visible in small pieces. Serve, or refrigerate in an airtight container for up to 4 days.

 

Yield: 2 servings

Calories: 180

Fat: 2.7g

Fiber: 7.1g

Carbs: 30g

Red Wine Beef and Mushrooms

Red Wine Beef and Mushrooms

6 slices bacon, cut into 1/2-inch pieces

2 pound lean boneless beef stew meat

1 C. dry red wine

1 14 oz. can chicken broth

1 1/4 C. water

2 8 oz. packages fresh whole mushrooms, quartered

4 cloves garlic, chopped

1 tsp. dried thyme leaves

3/4 tsp. each salt and pepper

2 dried bay leaves

1/4 C. all-purpose flour

1 12 oz. package uncooked fettuccine

1 T. butter

1 15 oz. jar whole pearl onions in water, drained

2 T. sugar

 

In 6-quart Dutch oven, cook bacon until lightly browned. Remove bacon; set aside. Reserve 1 T. drippings in pan. Add beef; cook and stir until browned. Remove beef from Dutch oven. In same Dutch oven, heat wine to boiling. Add broth and 1 C. of the water; cook and stir 2 minutes. Stir in bacon, beef, mushrooms, garlic, thyme, salt, pepper and bay leaves. Over medium-low heat, cover and simmer about 1 hour, stirring occasionally, until beef is tender. Remove bay leaves. In small bowl, mix flour and remaining 1/4 C. water until smooth. Add to beef mixture; cook and stir about 1 minute or until sauce is slightly thickened. Cook fettuccine as directed on package. In 8-inch skillet, melt butter over medium-low heat. Stir in onions and sugar; cook about 15 minutes, stirring occasionally, until onions are lightly browned. Stir onion mixture into beef mixture. Serve over fettuccine; if desired sprinkle with parsley.

Easy Nacho Skillet Dinner

Easy Nacho Skillet Dinner

1 lb. ground turkey or beef

2 C. Progresso® red kidney beans, drained, rinsed (from 19-oz can)

1 (15-oz.) can tomato sauce

1 (11-oz.) can Green Giant® Mexicorn® Whole Kernel Corn, Red and Green Peppers, undrained

1 tsp. chili powder

2 C. slightly broken tortilla chips

4 oz. (1 C.) shredded Cheddar cheese

 

In large skillet over medium-high heat, brown ground turkey or beef until thoroughly cooked; drain.  Stir in beans, tomato sauce, corn and chili powder. Reduce heat to low; simmer 10 minutes, stirring occasionally.  Sprinkle tortilla chips evenly over beef mixture; top with cheese. Cover; simmer 2 minutes or until cheese is melted.

Stinging Nettle Pesto

Stinging Nettle Pesto

Stinging Nettle Pesto

6 C. stinging nettles (about one bunch), stems carefully removed — they do sting

1/2 C. Parmesan

1/2 C. pine nuts or walnuts, lightly toasted

4-5 garlic cloves, peeled

1/2 C. olive oil

1 T. lemon juice

salt and pepper, to taste

 

Bring a large, salted pot of water to a boil. Add the nettles and blanch for about one minute. Transfer to a colander to drain. Once cooled a bit, give the nettles a squeeze to wring out additional water.  Add the nettles, nuts, Parmesan, garlic and lemon juice to a food processor and pulse a few times. Add about half the olive oil and process again. Season with salt and pepper and add the remaining olive oil; process until the mixture reaches your desired consistency. Makes about 2 C. of pesto.

Southwestern Hominy Casserole

Southwestern Hominy Casserole

2 (16 oz.) cans chili without beans

2 (16 oz.) cans white or yellow hominy

1 1/2 C. shredded Cheddar cheese

1/4 C. chopped onion

1/4 C. minced green chiles

 

Preheat oven to 350 degrees F. Butter a 2-quart casserole. Rinse hominy thoroughly and combine with chili, onion and green chiles. Spoon half of mixture into prepared casserole. Sprinkle half the cheese over the mixture, then add remaining hominy mixture. Cover and bake for 40 minutes. Uncover the casserole, add the remaining cheese and bake uncovered for 10 to 15 minutes or until top cheese is browned slightly. Serve with corn chips.

Watercress with Roasted Enoki Mushrooms and Peas

Watercress with Roasted Enoki Mushrooms and Peas

Watercress with Roasted Enoki Mushrooms and Peas

Enoki mushrooms are also known as “snowpuffs” or “golden needle” mushrooms because of their long, stretched stems and white caps. They come to us from Japan, where they are served raw or lightly cooked. Enoki are usually sold refrigerated in sealed plastic packets of 3.5 to 7 oz.. Despite their delicate appearance, they have a surprisingly meaty texture, especially when roasted. Mirin, or rice wine, is a sweet Japanese cooking wine that has a low alcohol content. If you can’t find mirin, substitute a T. of honey mixed with a drop of white wine.

 

Salt and freshly ground black pepper

2 C. shelled green peas

1 T. soy sauce

1 T. mirin

2 T. sweet white miso

1/4 C. olive oil

7 oz. fresh enoki mushrooms, roots trimmed off at the base of the cluster

3 T. rice vinegar

1 bunch watercress, coarsely chopped

2 scallions, green and white parts, julienned and cut into 1-inch lengths

 

Preheat the oven to 425 °F. Line a baking sheet with parchment paper. Bring a small saucepan of salted water to a boil and add the peas. As soon as the water returns to a boil, drain the peas and blanch in cold water. Set aside. In a large bowl, whisk together the soy sauce, mirin, miso, and olive oil. Spread the enokis on the baking sheet, then the peas, and spoon 3 T. of the marinade over the top. Roast the vegetables for 6 minutes. Remove from the oven and let cool. Whisk the vinegar into the remaining soy sauce marinade to make a dressing. Add the watercress and scallions and toss. Add the enokis and peas and gently fold them into the bowl. Season with several grinds of pepper. Serve immediately.

Corn and Green Chile Casserole

Corn and Green Chile Casserole

2 large eggs, beaten

1 C. low-fat sour cream

1/2 C. yellow cornmeal

6 T. butter, melted

1 tsp. salt

2 C. whole kernel corn, fresh or frozen

8 oz. Monterey jack, cubed or shredded

1 (4 oz.) can diced green chiles

 

Preheat oven to 350 degrees F. In bowl, mix eggs, sour cream, cornmeal, butter and salt. Stir in corn, cheese and chiles. Turn into a greased 2-quart casserole. Bake for 1 hour.

Stinging Nettle Pesto with Seared Scallops

Stinging Nettle Pesto with Seared Scallops

Stinging Nettle Pesto with Seared Scallops

Nettles—weeds that grow throughout the United States—are like something out of a scary children’s story. Their leaves are serrated like teeth and they’re covered with spiky hairs that sting on contact. But the sting is fleeting, and the antidote is the juice of the nettles’ own leaves. Boiled briefly, nettles turn into a rich green vegetable much like spinach. Farmed bay scallops are a good seafood choice because they don’t require antibiotics or other chemical treatment and they clean the surrounding water by filtering out matter.

 

Salt and freshly ground black pepper

¼ lb. stinging nettles

¼ C. fresh mint leaves, plus more for garnish

1 clove garlic, minced

½ C. pine nuts, toasted

¼ C. lemon juice

â…“ C. plus 3 T. olive oil

¼ C. firmly packed grated Parmigiano-Reggiano cheese

16 farmed bay scallops

 

Fill a large pot halfway full of water. Add 1/4 C. salt and bring to a boil. Fill the sink or a large bowl with cold water. Using gloves or tongs, submerge the nettles in the water and let them sit for 5 minutes. Remove the nettles and discard the water. Wearing rubber gloves, pull the leaves off the stems and discard the stems. Put the nettles in the boiling water and boil for 1 minute. Drain and spread the nettles on a baking sheet. Let cool completely. Squeeze out as much of the water as possible and coarsely chop. Place the nettles in the bowl of a food processor with the mint, garlic, pine nuts, and 2 T. of the lemon juice. Process until the mixture has formed a paste. With the machine running, pour in1/3 C. olive oil. Transfer to a bowl and fold in the cheese. Taste and adjust the seasoning with salt and pepper. Set aside. Slice off the small side muscle from the scallops, then rinse in cold water and thoroughly pat dry. Season with salt on both sides. Heat a skillet for about 1 minute. Add the 3 T. olive oil and test to make sure it’s hot (a drop of liquid should sizzle when it hits the skillet). Place the scallops in the skillet. They should have plenty of room so that they sear instead of steam. If the skillet is small, sear them in batches. Cook the first side for 1 1/2 minutes, then flip and cook the second side for 1 minute. When done, the scallops should have a brown crust but still be translucent in the center.  Place 4 scallops on a plate and top each with a tsp. of pesto. Season with the remaining lemon juice, salt, and freshly ground black pepper. Garnish with a few small mint leaves.

Southwestern Stir-Fry

Southwestern Stir-Fry

1 pound pork tenderloin, cut in quarters lengthwise and then cut 1/4-inch thick

2 T. dry sherry

2 tsp. cornstarch

1 tsp. ground cumin

1 clove garlic, minced

1/2 tsp. seasoned salt

1 T. vegetable oil

1 green bell pepper, seeded and cut into strips

1 medium onion, thinly sliced

12 cherry tomatoes, halved

 

Combine sherry, cornstarch, cumin, garlic and salt in a medium bowl. Add pork slices and stir to coat. Heat oil over medium-high heat in heavy skillet. Add pork mixture and stir fry about 3 to 4 minutes. Add remaining ingredients. Cover pan and simmer for 3 to 4 minutes. Serve hot with green Chile salsa.

 

Mango Avocado Summer Rolls with Miso Sesame Ginger Sauce

Mango Avocado Summer Rolls with Miso Sesame Ginger Sauce

Mango Avocado Summer Rolls with Miso Sesame Ginger Sauce

12–24 sheets rice paper

Warm water

1 large carrot

2 large (or 3 medium) cucumbers

1/2 purple cabbage

1 avocado, thinly sliced

1 mango, thickly sliced

1 C. cilantro or Thai basil leaves

 

3 T. light miso

4 T. seasoned rice wine vinegar

1 1/2-inch knob ginger, grated (about 1/2 tsp)

1 T. sesame oil

 

Spiralize carrots using the “spaghetti” blade, or thinnest blade possible. Set aside. Spiralize cucumbers using the “spaghetti” blade. I like to drain my cucumber noodles after spiralizing by squeezing them through a cheesecloth or a stack of paper towels. Set aside. Spiralize purple cabbage on the “ribbon” blade, or thickest blade possible. Set aside. Prepare your avocado, mango, and cilantro and arrange them alongside your other prepared veggies for easy assembly. Submerge a sheet of rice paper in a bowl of warm water for 5 seconds. Immediately lay the wet sheet on a cutting board or large plate. Fill your roll (careful not to overfill!) with veggies. I like to start with cilantro so you can see the leaves lying flat through the roll, and then add the veggies from thinnest to thickest. I also like to add more cilantro on top before rolling. Roll each summer roll delicately while keeping it as compact as possible. Sauce: Whisk all ingredients together until smooth.

Basil Pan-Seared Scallops over Pasta

Basil Pan-Seared Scallops over Pasta

1 (16 oz.) package farfalle (bow tie) pasta

24 scallops, rinsed and drained

3/4 C. olive oil

1/4 C. lemon juice

1 1/2 tsp. dried minced garlic

1 tsp. salt

1/2 tsp. ground black pepper

2 T. dried basil

9 T. whipped butter

 

Bring a large pot of water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente. Drain, rinse, and transfer to a large serving bowl. Meanwhile, place scallops in a large bowl. In a small bowl, mix together 1/4 C. olive oil, lemon juice, 1 tsp. garlic, 1/2 tsp. salt, and the black pepper. Pour mixture over scallops. Arrange scallops in a single layer in a large baking dish or plate. Sprinkle 1 T. dried basil over scallops so that only one side is sparsely coated with basil. Heat a large skillet over medium-high, and melt one T. of butter in the pan. Place 12 scallops basil-side down, and cook for about 3 to 4 minutes until dark golden brown. Turn scallops, and cook the other side. Cook the remaining 12 scallops the same way. In a small saucepan, melt remaining butter with 1/2 C. olive oil, 1 T. basil, 1/2 tsp. garlic, and 1/2 tsp. salt. Toss pasta with butter and olive oil mixture. Divide pasta onto plates, and top with scallops.

Instant Pot French Dip

Instant Pot French Dip

Instant Pot French Dip

2.5 pound Chuck Roast

1 T. olive oil

1 tsp. kosher salt

1 tsp. black pepper

½ tsp. garlic powder

Au Jus Sauce

1/4 cup red wine optional

1/3 cup soy sauce

2 T. Worcestershire sauce

2 T. brown sugar

2 cups beef broth

2 T. dry minced onions

1/2 tsp. dried oregano

1/4 tsp. dried thyme

1 bay leaf

1 tsp. minced garlic

The Rest

1 onion sliced

6 soft rolls

1 T. butter melted

6 slices provolone cheese

Parsley for garnish

 

Take salt, pepper, and garlic powder and mix together in a small bowl, then cover the exterior of the chuck roast with the seasonings. Let sit to come to room temp, about 10-15 minutes. Put olive oil into Instant Pot pot and turn pot to Sauté. Using kitchen tongs, sear the roast on all sides in the pot, once all sides are seared, remove from pot and add onions in, keeping it on sauté. Sauté for 2-3 minutes until the onions become fragrant and start to soften. Add red wine to pot, and let it come to a simmer, use it to deglaze the pan, by scraping the brown bits off the bottom with a wooden spoon. If you don’t cook with wine, you can use beef stock in its place. Once you have scraped the brown bits off, add in the remaining sauce ingredients (soy sauce, Worcestershire sauce, brown sugar, beef broth, minced onions, dried oregano, dried thyme, bay leaf, and minced garlic). Return the chuck roast to the pot, and close the lid, make sure the pressure valve is set to “sealing”. Hit the meat/stew button, and set time for 100 minutes. Let cook. When pot is done, let it naturally depressurize for half an hour, then turn to “venting” to release any excess pressure. Remove roast from pot, and shred or slice. Strain liquid to make au jus for dipping.

Turn oven to broil, and, cut rolls, and brush inside with melted butter, broil for 2-3 minutes to toast them, lightly browned. Layer with meat and provolone cheese Return to broiler, and broil until cheese starts to melt (another 2-3 minutes) Serve with a side of au jus, and garnish with fresh parsley if desired. Notes: 100 minutes is not a typo, the roast could however be tender at a lesser time, but I have found this to be a fool-proof time for cooking so that no matter how marbled your roast is (or isn’t) or how tough the cut ends up being, you get fall apart tender. Be sure to scrape the bottom of the pan after you add the wine or broth to deglaze it so the pot does not read “burn “I used an Instant Pot -Lux that is 6 Quart size to make this recipe. Total cook time reflects the few minutes it takes to come to pressure as well as time for assembling sandwiches. It may be off by a few minutes.

Cherry Quinoa

Cherry Quinoa

1/2 C. chopped onion

1 clove garlic, minced

1 T. vegetable oil

1 can (14 oz.) chicken broth

1 C. quinoa, rinsed and drained

2 T. chopped Anaheim pepper

1/2 tsp. salt

1/4 tsp. ground pepper

2 C. pitted Northwest fresh sweet cherries

8 oz. small cooked peeled shrimp

1/4 C. chopped parsley

Prepared salsa, optional

 

Sauté onion and garlic in oil; add broth, quinoa, Anaheim pepper, salt and ground pepper. Bring mixture to boil, reduce heat, cover and simmer 12 to 18 minutes or until all liquid is absorbed. Fluff mixture with a fork and gently stir in cherries, shrimp and parsley. Serve with salsa, if desired.

 

Caesar Salad Dressing/Dip

Caesar Salad Dressing/Dip

Caesar Salad Dressing/Dip

 

3 cloves garlic, roasted

3 tablespoons raw, un-hulled sesame seeds

½ cup unsweetened soy, hemp, or almond milk

â…“ cup raw cashews

1 tablespoon fresh lemon juice

1½ tablespoons nutritional yeast

1½ teaspoons Dijon mustard

Black pepper

 

Break the garlic cloves apart and leave the papery skins on. Roast them on a baking pan at 350ËšF until soft (about 20 minutes). In a flat pan, toast the sesame seeds, shaking for 3 minutes, and put aside. Skin the roasted garlic and place it in a food processor or high-powered blender along with the milk, cashews, lemon juice, nutritional yeast, and mustard. Sprinkle on a dash of black pepper. Blend until creamy and smooth. Drizzle the dressing over a tossed salad and top with the toasted sesame seeds. If using as a dip, mix the sesame seeds into the dip.

 

Yield: 3 servings

Calories: 266

Fat: 19.6g

Fiber: 3.5g

Carbs: 16g

Fancy Swiss Omelet Roll

Fancy Swiss Omelet Roll

1 C. milk

6 eggs

1/2 C. all-purpose flour

2T. butter or margarine, melted

1/2tsp. salt

1/4tsp. white pepper

1/2 C. chopped roasted red pepper

2oz. prosciutto or ham, thinly sliced and cut into strips

1C. (4 oz.) shredded Swiss cheese

2T. chopped fresh basil

 

Preheat oven to 350°F. Line bottom and sides of 15X10-inch jelly-roll pan with foil. Generously spray bottom and sides of foil with nonstick cooking spray. Combine milk, eggs, flour, butter, salt and white pepper in medium bowl. Beat with electric mixer at medium speed until well blended. Pour into prepared pan. Bake 10 minutes. Sprinkle with red pepper and prosciutto. Continue baking 8 to 10 minutes or until eggs are set, but not dry. Immediately sprinkle with cheese and basil. Beginning with short end of omelet, carefully roll up omelet, using foil to gently lift omelet from pan. To serve, transfer omelet roll to serving platter and cut into 1-1/4-inch-thick slices.

One Pan Beef Roast with Root Vegetables

One Pan Beef Roast with Root Vegetables

One Pan Beef Roast with Root Vegetables

1 beef Bottom Round Roast (about 3 pounds)

1 tablespoon minced garlic

1 teaspoon salt, divided

1 teaspoon pepper, divided

6 cups peeled diced beets (1-inch), about 1-1/2 pounds

5 cups diced sweet potatoes (1-inch), about 1-1/2 pounds

1 tablespoon vegetable oil

 

Preheat oven to 325°F. Line large shallow baking pan with parchment paper. Combine garlic, 1/2 teaspoon salt and 1/2 teaspoon pepper; press evenly onto all surfaces of beef Bottom Round Roast. Place roast in pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not in fat. Place beets and sweet potatoes in large bowl. Add oil, remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper; toss to coat. Arrange vegetables around roast. Do not add water or cover. Roast in 325°F oven 1-1/4 to 1-3/4 hours for medium rare. Remove roast when meat thermometer registers 135°F for medium rare. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10°F to reach 145°F for medium rare.) If vegetables are not tender, return to oven and roast until tender. Carve roast into thin slices; season as desired. Serve with roasted vegetables.

Salmon, Asparagus & Orzo Salad

Salmon, Asparagus & Orzo Salad

1(8-oz.) salmon fillet

1C. uncooked orzo pasta

8oz. asparagus spears, cut into 2-inch lengths (about 1-1/2 C.), cooked

½ C. dried cranberries

¼ C. sliced green onions

3 T. extra-virgin olive oil

1 T. white wine vinegar

1-1/2 tsp. Dijon mustard

½ tsp. salt

1/8 tsp. black pepper

 

Prepare grill for direct grilling. Grill salmon on oiled grid over medium coals about 10 minutes per inch of thickness or until opaque. Remove from grill; cool. Flake salmon into bite-size pieces. Meanwhile, cook orzo according to package directions, omitting salt; drain and cool. Combine salmon, orzo, asparagus, cranberries and green onions in large bowl. Whisk together olive oil, vinegar, mustard, salt and pepper in small bowl until well blended. Pour over salmon mixture; toss until coated. Chill 30 minutes to 1 hour.

Quick Banana Oat Breakfast to Go

Quick Banana Oat Breakfast to Go

Quick Banana Oat Breakfast to Go

 

2 cups frozen blueberries

½ cup old-fashioned rolled oats

â…“ cup pomegranate juice

2 tablespoons chopped walnuts

1 tablespoon raw sunflower seeds

1 banana, sliced

 

In a cereal bowl, combine all ingredients. Heat in the microwave for 3 minutes.

 

Yield: 2 Servings

Calories: 308

Fat: 9.6g

Fiber: 8.7g

Carbs: 54g

Hot & Sweet Deviled Eggs

Hot & Sweet Deviled Eggs

6 hard cooked eggs, peeled and halved vertically

4-5 T. Mayonnaise

1/4 tsp. Curry Powder

1/8 tsp. salt

1/4 tsp. Pepper

1 tsp. Chives, minced

1/4 C. dried sweetened cherries, finely chopped

Chive Sprigs for Garnish

 

Scoop yolks into a bowl; reserve whites. Mash yolks with mayonnaise until creamy. Stir in seasonings and mix well. Add chives and cherries. Spoon yolk mixture into whites. Insert chive sprigs into each half for garnish