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Lemon-Garlic Lentils

Lemon-Garlic Lentils

Lemon-Garlic Lentils

 

Lentils are greedy little things, soaking up all the water and, crucially, all the flavor in the pot around them. Classically, that flavor is an herb (fresh thyme or rosemary, dried herbes de Provence), but add too much and the lentils can go from earthy to muddy.

 

1 large lemon

2¼ cups dried green, brown, or French lentils, rinsed and picked over

2 garlic cloves, gently smashed

2 tsp. kosher salt

 

Using a vegetable peeler or paring knife, cut 2 long strips of peel from the lemon, avoiding the white pith. (Reserve the rest of the lemon for another use) In a medium saucepan, combine the lentils, lemon strips, smashed garlic cloves, and salt. Pour in enough water to cover the lentils by 3 inches. Bring the water to a rapid simmer over medium-high heat, then reduce to a gentle simmer and cook until the lentils are tender, about 20 minutes. Drain the lentils and let cool in the colander. Remove and discard the garlic and lemon peels before serving.

Instant Pot Saucy Beans & Eggs

Instant Pot Saucy Beans & Eggs

Instant Pot Saucy Beans & Eggs

 

2 T. extra-virgin olive oil

4 garlic cloves, smashed or thinly sliced

½ tsp. cumin seeds (optional)

3 cups cooked pinto beans or white beans; or canned beans, rinsed and drained

1¼ to 1½ cups chicken or vegetable broth

½ tsp. fine sea salt

Freshly ground black pepper

4 large eggs

 

Extra-virgin olive oil Chopped fresh mint

Flaky sea salt, such as Maldon

Freshly ground black pepper

Garlicky Pistou, optional

Perfect Toast , optional

 

Place the olive oil, garlic, and cumin seeds in the inner pot of a pressure cooker and set to the Saute function. Cook about 1 minute, or until fragrant. Add the beans, broth, salt, and some pepper and continue on the Saute setting to soften the beans until the mixture is saucy, stirring the beans occasionally to release their starches and thicken the sauce, about 4 minutes. Crack the eggs into the beans and cook on the Saute setting until the whites are just starting to set, 1 to 2 minutes. Cover the pot (don’t lock), turn off the heat, and let the eggs continue to cook until the whites are fully set and the yolks are soft and creamy, 3 to 4 minutes more, depending on how firm you like your yolks.  Open the lid and spoon the beans and eggs into shallow bowls or serve over toast, drizzled with some olive oil and sprinkled with the mint, salt and pepper.  Serve with a dollop of pistou, if desired.

 

 

Garlicky Pistou

 

The foundation of a perfect pistou is fresh basil, garlic, olive oil, salt, and grating cheese (often parmesan), the last added for body and a perfect salty-umami finish. Use whatever fine grating cheese you have on hand: parmesan, pecorino, or aged Manchego all work, as does a nutty, semi-firm cheese like Gruyère. You can make the pistou loose and shaggy, like a gremolata, but for most soups I love it blended to a creamy green paste in a food processor. Try also stirring the pistou into creamy soups,

 

1 large bunch basil (about 2 packed cups)

¼ cup grated parmesan cheese (2 ounces)

3 garlic cloves

4 T. extra-virgin olive oil

½ tsp. fine sea salt

1 to 3 tsp. hot water

 

Combine the basil, cheese, garlic, olive oil, and salt in a small food processor or a blender and pulse to roughly chop. Add the hot water, 1 tsp. at a time, to get the blade moving, and blend to make a smooth paste. You want it a touch runnier than a pesto but thick enough to easily dollop with a spoon. Refrigerate the pistou for up to 5 days in an airtight container, covered with a thin layer of olive oil to maintain the green color.

 

 

 

Perfect Toast

 

There’s something otherworldly about a slice of sourdough bread that’s been skillet-toasted in butter and olive oil (yes, both—the butter sizzles and seeps into the bread, while the oil, which can handle higher heat, helps the edges brown). HERE’S HOW For every 2 to 3 pieces of toast, heat 1 T. each butter and extra-virgin olive oil in a large cast-iron skillet set over medium-high heat (have extra butter and oil handy for toasting the other side—how much you need depends on the bread and how buttery you like your toast). Add thick slices of sourdough, whole wheat, or baguette, and cook until toasted and golden, and the bread is starting to soak up the fat, about 3 minutes.  Flip, adding another T. each butter and oil, and cook until edges are golden but interior is still soft, 2 minutes more.

Berry Fruit Salad with Warm Pear Sauce

Berry Fruit Salad with Warm Pear Sauce

Fruit Salad with Warm Pear Sauce

 

3 ripe pears, cored and chopped

1 T. lemon juice

1 C. strawberries, hulled

1 C. raspberries

1 C. blueberries

1 C. pitted Cherries,

 

Place the pears in a small saucepan with the lemon juice. Add enough water to cover. Bring to the boil, reduce heat and cook gently over a low heat until quite soft. Remove from liquid and allow to cool. Blend in a food processor or with a hand-held blender until smooth. Add a little water if you prefer the sauce to be thinner.  Mix fruit together in a bowl and top with the pear sauce.  Serve immediately or chill before serving.

Baked Feta with Chickpeas and Greens

Baked Feta with Chickpeas and Greens

Baked Feta with Chickpeas and Greens

 

2 T. olive oil, plus more for drizzling

1 tsp. cumin seeds (optional)

1 large or 2 small bunches kale (about 8 ounces total), stems removed and leaves torn into bite-size pieces, washed, and shaken dry (there should be a little water still clinging to the leaves)

3 cups Simple Tomato Sauce

1 (15-ounce) can chickpeas, rinsed and drained

1 T. fresh lemon juice, plus additional wedges for serving

Kosher salt

1 (12-ounce) block feta, cut into ½-inch-thick slices

Freshly ground black pepper

Warm pitas or crusty baguette slices, for serving

 

Preheat the oven to 350°F.  Heat a 14-inch oven-safe skillet over medium heat and add the oil. When the oil’s hot, add the cumin seeds (if you’re using them) and let them sizzle gently for a minute or two. Add the kale in batches, letting each handful shrink and wilt before adding the next. When the last of the kale has wilted, add the tomato sauce, chickpeas, lemon juice, and ½ cup water. Give everything a stir and let it come to a simmer. Taste the sauce for salt and add a little if needed. (Whether it needs it will depend on how salty your tomato sauce is, but keep in mind that the feta is salty, too.) Nestle the feta slices into the sauce and give them a few good grinds of black pepper. Slide the skillet into the oven and bake until the feta has softened, about 15 minutes. Drizzle a little olive oil over the whole thing and serve with warm bread and lemon wedges.

Mojo Chicken with Rice and Beans

Mojo Chicken with Rice and Beans

Mojo Chicken with Rice and Beans

 

This recipe doesn’t call for marinating the chicken, but if you’re feeling extra, go ahead and slip the chicken legs into a plastic bag with ½ cup Garlic Mojo Sauce and let it hang out in the fridge for however long you’ve got – two hours, four hours, even overnight.

 

4 whole chicken legs (thigh and drumstick)

Kosher salt

Freshly ground black pepper

2 T. vegetable oil

½ cup Garlic Mojo Sauce, plus more for serving

2 cups cooked basmati rice

1 (15-ounce) can black beans, rinsed and drained

2 scallions, thinly sliced

 

Trim any excess skin from the chicken legs, then pat the legs very dry with paper towels. Season generously with kosher salt and black pepper. Set a large, heavy skillet over medium heat and add the oil. Add the chicken legs, skin side down, and cook, lifting them once or twice to let the hot fat run underneath, until the skin is golden brown and crisp, 10 to 15 minutes. Transfer the legs to a plate, skin side up, and pour off all but 1 T. fat from the skillet. Pour the mojo and 1 cup water into the skillet and let it come to a simmer, stirring and scraping up any browned bits from the bottom of the skillet with a wooden spoon. Return the chicken to the skillet, skin side up. Cover the skillet, lower the heat to medium-low, and cook the chicken until an instant-read thermometer inserted into the thickest part of the thigh registers 160°F, 15 to 20 minutes. Transfer the chicken to a clean plate. Add the rice and beans to the skillet and simmer, stirring occasionally, until it reaches your desired consistency. (I like it pretty wet, almost like a stew, so I let it simmer for only a few minutes.) Taste and season with kosher salt—you’ll need about ½ tsp., depending on how much you let the liquid reduce. Divide the rice and beans among four shallow bowls and top each bowl with a chicken leg and some scallions. Serve with extra mojo on the side.

Green Grains and a Fried Egg

Green Grains and a Fried Egg

Green Grains and a Fried Egg

Eggs are better with carbs, and they’re particularly good with grains like rice, farro, and quinoa, which can soak up a runny yolk. The herby-green grains here are good for more than just breakfast, though you could pair them with sautéed fish, skin-on chicken breasts, and almost any roasted vegetable (such the Cumin-Roasted Carrots on page). To make a big batch and eat from it all week, simply stir the herb sauce into a pot of grains while they’re still warm; start with 2 T. of sauce for every cup of cooked grain, and go up from there.

 

1 cup cooked rice, quinoa, farro, or other grain

2 T. Roasted Garlic–Herb Sauce

Kosher salt

2 T. olive oil

1 large egg

Freshly ground black pepper

Hot sauce, for serving

 

Combine the grains and herb sauce in a medium nonstick skillet and set it over medium-low heat. Cook, stirring occasionally to distribute the herb sauce, until the grains are warm and have come back to life a bit, 1 to 2 minutes. Taste the grains, add a little kosher salt if desired, then transfer to a bowl or plate.

Add the olive oil to the skillet and raise the heat to medium-high. When the oil begins to shimmer, crack the egg into the skillet and give it a sprinkling of kosher salt. Cook the egg until the white is opaque around the perimeter but still translucent near the yolk, about 1 minute. Carefully tilt the pan slightly toward you, just enough to make the oil pool in the front edge of the pan. Spoon the hot oil over the translucent parts of the white, avoiding the yolk as best you can, until the white is set about 1 minute. Use a slotted spatula to transfer the egg to the rice. Top the egg with a few grinds of black pepper and eat with hot sauce.

Sweet and Spicy Three Bean Salad

Sweet and Spicy Three Bean Salad

Sweet and Spicy Three Bean Salad

 

1 15-ounce can organic cannellini beans drained and rinsed

1 15-ounce can garbanzo beans drained and rinsed, chickpeas

1 cup frozen shelled edamame thawed

1/2 cup fermented ginger orange carrots

1 medium jalapeño seeded and chopped

1/4 cup chopped fresh cilantro

1/4 cup  Raw Apple Cider Vinegar

1/4 cup avocado oil

2 T. Honey

1/2 tsp. Sea Salt

1/4 tsp. Black Pepper

 

In a large bowl, combine the cannellini beans, garbanzo beans, edamame, carrots, jalapeño, cilantro, vinegar, oil, honey, salt, and pepper, and mix well. Refrigerate, covered, for a minimum of 3 hours, or preferably overnight, for the flavors to blend. Enjoy.

Slow Cooker Red Beans and Rice

Slow Cooker Red Beans and Rice

Slow Cooker Red Beans and Rice

 

2 15-ounce cans red kidney beans, drained

1 15-ounce can red kidney beans, undrained

1/2 pound smoked sausage thinly sliced (andouille or smoked)

3 celery ribs chopped

1 green bell pepper chopped

1 medium onion chopped

2 garlic cloves minced

1 T. Worcestershire sauce

½ tsp. kosher salt

¼ tsp. chili powder

4 C. uncooked long grain rice

green onions chopped, for garnish

fresh parsley chopped, for garnish

 

Add red kidney beans, smoked sausage, celery, bell pepper, onion, garlic, Worcestershire sauce, salt, and chili powder to a 6-quart slow cooker. Set on high setting and cook for 4 hours. Cook rice according to package directions. Serve red beans over top of the cooked rice. Top with fresh green onions and parsley. This is a mild recipe with smoked sausage.  For a spicier version, use a spicy andouille sausage

White Bean and Kale Salad

White Bean and Kale Salad

White Bean and Kale Salad

 

1 cup great northern beans, soaked overnight in 1 quart water

1/2 medium sweet onion, cut into thin half-moon slices

¼ cup pure olive oil

2 T. balsamic vinegar

6 cups coarsely chopped kale

2 T. currants

2 tsp. freshly squeezed lemon juice

¼ tsp. salt

¼ tsp. crushed red chili pepper

Ground black pepper to taste

 

Drain beans. Add 6 cups of water and cook over medium heat until tender, approximately 40 to 45 minutes. Sauté onion in large pan in 1 T. olive oil until soft, approximately 5 to 7 minutes. Add 1 T. balsamic vinegar and cook for an additional minute, stirring constantly to prevent scorching. Sauté kale in large pan over medium-high heat with 1 T. olive oil until tender, about 3 to 4 minutes. Stir while cooking to avoid sticking. Just before removing kale from pan add the remaining 1 T. balsamic vinegar. Set aside in a medium-sized bowl. When beans are tender, remove from heat, drain, and place in refrigerator to cool.  Once beans have cooled for 10 minutes, toss them with kale, currants, lemon juice, salt, chili pepper, and sautéed onion. Add black pepper and additional salt to taste.

 

Yield: 4 servings

345 calories,

15 g fat

12 g fiber

Beans & Greens

Beans & Greens

Beans & Greens

1 pound dried cannellini or corona beans

1 to 2 T. kosher salt

4 pounds greens, preferably a mix of escarole, broccoli rabe, Swiss chard, spinach, kale, and dandelion greens, stemmed and washed

1 cup plus 2 T. olive oil

8 cloves garlic, peeled (4 cloves thinly sliced, 4 cloves left whole)

3 oil-packed anchovy fillets

1 tsp. red pepper flakes

Zest and juice of 1 large lemon

1 cup fresh bread crumbs

 

Put the dried beans in a large Dutch oven or heavy-bottomed pot and add cold water to cover by several inches. Soak overnight. The next day, add more water as needed to the pot so the beans are covered by several inches. Bring to a boil over medium-high heat, then reduce heat and simmer until the beans are tender, about 1½ to 2 hours. Periodically check the water level of the beans; they should be covered by several inches of water throughout the cooking. Add more boiling water to the pot as needed (I keep a water-filled teakettle on the adjacent burner, turning it on and topping off the beans as needed).  The beans are done when you pull five from the pot and all are tender—as Liza says, if you’re chewing a bean and wondering if it’s cooked enough, it’s not. When the beans are tender, remove them from the heat but do not drain. Season the cooking water with salt. The exact amount you’ll use will depend on how much cooking liquid is in the pot, so begin with a small amount and continue adding until the liquid tastes very well seasoned, just this side of salty. Let the beans cool in the cooking liquid. The beans can be made up to 2 days in advance; once cool, cover and transfer to the refrigerator.  Meanwhile, bring a large pot of salted water to a boil. Set a large ice bath nearby. Working in batches by type of greens, blanch the greens until they wilt and are tender, about 2 minutes (slightly longer for broccoli rabe). Remove from the water with tongs or a spider and transfer to the ice bath. Once cool, transfer to a rimmed baking sheet. When all the greens have been cooked, grab fistfuls of greens and, working over the sink or a bowl, squeeze them to extract the maximum amount of liquid. Transfer to a cutting board. Coarsely chop and transfer to a bowl.  In a small frying pan, heat ½ cup of the olive oil with the sliced garlic, the anchovy fillets, and ½ tsp. of the red pepper flakes. Cook over medium-low heat until the garlic begins to sizzle but does not brown, using the back of a spoon to mash the anchovy fillets to a paste. Remove from the heat, stir in half the lemon zest, pour the mixture over the greens, and stir to coat. Return the frying pan to medium heat and add 2 T. of the olive oil. Add the bread crumbs and stir to coat with oil. Toast the bread crumbs, stirring, until dark golden brown and crunchy, about 5 to 6 minutes. Season with salt and set aside.  In a Dutch oven or heavy pot, heat the remaining ½ cup olive oil over medium-high heat and add the whole garlic cloves and the remaining tsp. of red pepper flakes (or less, if you prefer a milder dish). When the garlic begins to sizzle, add half of the cooked beans (but not their liquid) and fry, stirring, until the skins begin to split slightly, about 2 minutes. Add a ladleful of the cooking liquid, increase the heat to high, and cook, stirring, until the liquid begins to boil and a creamy, emulsified sauce forms.  Add the remaining beans and some more cooking liquid; the beans should be quite saucy. Stir in the greens, add more bean cooking liquid as necessary to maintain their sauciness, and cook until the greens are heated through. Remove from the heat and stir in the remaining lemon zest and the lemon juice to taste. Season to taste with additional salt. Top with the bread crumbs and serve warm.

Instant Pot Mexican Lentil Soup

Instant Pot Mexican Lentil Soup

Instant Pot Mexican Lentil Soup

1 T. olive oil

2 onion peeled and finely chopped

2 peppers descended and finely chopped

3 carrots peeled and finely cubed

1 bay leaf optional

1 tsp. garlic puree

1 1/2 tsp. smoked paprika

1 1/2 tsp. ground cumin

Chili to taste

1.5 C. green lentils picked thru and rinsed

3 cup vegetable stock

2 X (14 oz) finely chopped tomatoes

Salt

6 T. chopped coriander leaves (cilantro)

 

Switch the Instant Pot on to the sauté setting. Add the oil to the Instant Pot insert and sauté the onions, peppers, carrots and bay leaf (if using) for 4-5 mins until the onion is soft. Switch off the heat and stir in the garlic, paprika, cumin and chilli. Mix in the lentils, vegetable stock, tomatoes, and salt. Cover your Instant Pot, set the vent to ‘sealing,’ select the manual or pressure cook button (dependent upon IP model), select high pressure and set the timer to 7 mins. When done allow the pot to NPR for 15 mins before releasing the rest of the steam using quick release. Stir in the coriander (cilantro), adjust seasoning and serve.  Serve as soup, or drain with slotted spoon and serve in tortillas.

Herbed Barley and Lentils

Herbed Barley and Lentils

Herbed Barley and Lentils

1/2 C. chopped onions

2 cloves garlic, chopped

3 C. coconut water or water blended with a date

1 C. hulled barley*

1/4 C. lentils

1/2 tsp. Italian seasoning

1 T. chopped fresh dill or 1 tsp. dried

1 T. finely chopped fresh chives or 1 tsp. dried

2 T. finely chopped fresh basil or 1/2 tsp. dried

 

In a large saucepan, sauté onions and garlic in a small amount of coconut water, about 5 minutes or until soft. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer until barley and lentils are tender and water is absorbed (about 1 hour). * Hulled barley is barley that has been minimally processed to remove only the tough inedible outer hull. Do not use pearled barley; it receives additional processing and has a lower nutritional value.

 

Yield: 4 servings

Calories: 216

Fat: 1.2g

Fiber: 12.1g

Carbs: 43g

Instant Pot Lentil Soup

Instant Pot Lentil Soup

Instant Pot Lentil Soup

1 medium onion, chopped

2 large carrots, chopped

2 small celery, chopped

2 C. green or brown lentils, rinsed & drained (uncooked).  Red Lentils OK, but reduce cooking time by 14 minutes.

28 oz can diced or crushed tomatoes, low sodium

2 tsp. cumin

2 tsp. oregano

1 tsp. salt

Ground black pepper, to taste

2 bay leaves

2 bouillon cubes + 10 C. water or 10 C. veggie stock, low sodium

11 oz box of spinach or kale

1 large garlic clove, grated

Parmesan cheese, for serving

 

In Instant Pot, add onion, carrot, celery, lentils, tomatoes, cumin, oregano, salt, pepper, bay leaves and bouillon cubes. Add water enough to fill up to 2/3 full line or approximately 10 cups. Close the lid, set pressure vent to Sealing and press Pressure Cook on High pressure for 18 minutes. Display will say ON, Instant Pot will take about 30 minutes to come to pressure, you will see a bit of steam coming out from a valve, then float valve will rise and countdown from 18 minutes will begin. Lentil soup is ready but your Instant Pot needs to bring pressure down before you can open it, which will be indicated by a dropped down float valve. You can let it do it on its own which will take less than an hour – Natural Release. OR you can do Quick Release by turning pressure valve to Venting position, which takes 3-4 minutes. I recommend doing so outside to avoid the mess and smell. Open the lid, add spinach and garlic, stir and serve hot garnished with Parmesan cheese.  Make Ahead: Refrigerate chopped veggies with spices in an airtight container for up to 3 days and mix with the rest when ready to cook.

 

Freezer Meal: Add all ingredients in the order listed in the recipe minus water, spinach and garlic and freeze uncooked in a gallon size Ziploc bag. Cook from frozen with 10 or 14 C. of water for 20 minutes. Do quick release, then add spinach and garlic.

Dr. Fuhrman’s Famous Anticancer Soup

Dr. Fuhrman’s Famous Anticancer Soup

Dr. Fuhrman’s Famous Anticancer Soup

6-8 medium zucchini

1 1/ cups mixed dry split peas, lentils, and beans

6 cups water

5 pounds carrots or 5-6 cups carrot juice

2 bunches organic celery or 2 cups celery juice

4 medium onions

3 leek stalks, sliced lengthwise to unravel and rinse

2 bunches kale, collards, or other greens, chopped, tough stems and center ribs cut off and discarded

1/2 cup raw cashews

8 ounces mushrooms (shiitake, cremini, and/or oyster), chopped

2 tablespoons VegiZest or other no-salt seasoning blend

1 teaspoon Mrs. Dash or other no-salt spice blend

 

Place the zucchini, beans, and water in a very large pot over low heat and cover. Juice carrots and celery and add to pot. Blend onions, leeks, and kale in a high-powered blender with some of the soup liquid. Remove the partially cooked zucchini from the pot. Add it and the cashews to the blended onions, leeks, and kale. Blend mix in batches until thick and creamy and return to the pot. Add the seasonings and mix thoroughly. Add the chopped mushrooms and simmer until beans are soft (about one hour). Note: Juice carrots and celery in a juice extractor. Freshly juiced organic carrots maximize the flavor of this soup.

Roasted Garlic Chickpeas

Roasted Garlic Chickpeas

Roasted Garlic Chickpeas

1 – 15 oz. can of chickpeas, drained and rinsed

1/4 cup fresh parsley [chopped]

1/2 T. olive oil

1 tsp. garlic powder

1/4 tsp. sea salt

1/4 tsp. fresh black pepper

 

Line a baking sheet with parchment. Preheat the oven to 415°. Drain and rinse chickpeas. Pat them dry with a paper towel. They should be slightly damp – not sopping wet. In a large bowl or Ziplock bag, combine parsley, oil, garlic powder, sea salt, and pepper. Add the chickpeas and mix until well-combined. Empty the chickpeas onto the baking sheet and spread them out. Try to situate the chickpeas mostly together in the center of the pan. Outliers tend to burn. Bake for 25 minutes, tossing every 5 to 7 minutes. Remove and cool. Then enjoy! Notes: If you want to save them for later snacking, keep them fresh by storing them in a glass jar. No need to refrigerate!

Savory Buckwheat Breakfast Bowl

Savory Buckwheat Breakfast Bowl

Savory Buckwheat Breakfast Bowl

2 C. toasted buckwheat groats

1 T. Apple Cider Vinegar

4 C. water (or Bone Broth)

Sea salt a pinch

2 T. grass-fed butter

1 onion large

8-10 chestnut mushrooms

pepper to taste

2-3 sprigs flat leaf parsley leaves only

1 egg per person

 

To prep the buckwheat groats, place them in a large bowl with 2V2 C. of filtered water and the apple cider vinegar. Cover the bowl and let it sit at room temperature for 8 to 12 hours (or overnight), then drain and rinse well. Transfer it a medium pot, add water and salt and cook for 15 minutes until the groats are soft and the water is evaporated. Take it off the heat, cover the pot with a lid and let it stand for additional 10-15 minutes Meanwhile slice the onions and mushrooms. Put a large frying pan on high-medium heat and when it’s hot add butter, onions and a pinch of salt. Salt will draw moisture out of the onions which will help with caramelizing process. Fry them slowly, stirring occasionally and not letting them burn. Once your onions look wilted and darker in color, add mushrooms and chopped parsley and sauté them for 5 minutes adding salt and pepper to taste. Now add the buckwheat and mix everything together, cook for 2 more minutes to bring all the ingredients to the same temperature and allow for the flavors to meld, taste for seasoning. In a separate frying pan, fry the eggs and top each portion with an egg.

 

Yield: 4 servings

Calories: 276

Fat: 13g

Fiber: 4g

Pantry Friendly Spiced Kibbe

Pantry Friendly Spiced Kibbe

Pantry Friendly Spiced Kibbe

 

3/4 cup uncooked bulgur

1 1/2 cups boiling water (plus a smidge more)

1 cup (about 8 ounces or 1/2 pound) ground beef or lamb

1 teaspoon garam masala

1/2 teaspoon salt

1/2 teaspoon red chile flakes

1/2 teaspoon ground cinnamon

1 teaspoon dried mint, oregano, or dill

Freshly ground black pepper

Olive Oil

 

Put the bulgur in a medium-sized glass bowl and pour in the boiling water. Cover the bowl with plastic wrap or a plate and set aside to steam until the water is absorbed and grains are al dente, about 20 to 25 minutes. Drain any additional water from the grains, and cool. In a large mixing bowl, use your hands to combine the ground beef, bulgur, and all the spices. When the mixture is well-combined, form 6 small, equally proportioned patties and set aside. Heat olive oil in a sauté pan over medium heat. Cook the kibbe patties until golden brown, 4 to 5 minutes per side. Remove from the heat and serve immediately. Serve with herbed or plain yogurt.

LTS Four-Bean Chicken Chili

LTS Four-Bean Chicken Chili

LTS Four-Bean Chicken Chili

 

1 can Chicken

1 can Black Beans, rinsed & drained

1 can Pinto Beans

1 can White Beans

1 can Kidney Beans

1 can Mexican-Style Tomatoes (or Rotel)

1 can Mexican-Style Corn

½ C. dried Onions

1 tsp. Garlic Flakes

1 tsp. Cumin

4-6 drops Hot Pepper Sauce, optional

1 Bay Leaf

 

Do not drain any cans except the black beans.  Mix all ingredients and heat through.  Discard bay leaf before serving. Serve over cooked rice if desired.   (100-Day Pantry)

Lentil Soup with Lemon and Turmeric

Lentil Soup with Lemon and Turmeric

Lentil Soup with Lemon and Turmeric

2 T. olive oil

2 cups finely chopped onion (1 medium onion)

1 1/2 cups chopped carrot (2 large carrots)

2 tsp. minced garlic (3 cloves)

1 tsp. ground cumin

1/2 tsp. ground coriander

1/2 tsp. fresh ground black pepper

1/2 tsp. ground turmeric

2 cups (12 ounces) lentils, picked and rinsed

8 cups chicken or vegetable broth

2 heaping cups shredded kale or spinach

1 to 2 lemons

1/4 cup chopped fresh herbs like parsley or dill, optional

Fine sea salt, to taste

 

Heat the oil in a large pot (like a Dutch oven) over medium heat. Add the onions, carrot, and 1/4 tsp. of salt and cook, stirring occasionally until they are softened and starting to smell sweet, about 5 to 7 minutes. Stir in the garlic, cumin, coriander, black pepper, and turmeric and cook for 30 seconds. Stir in the lentils and broth. Increase the heat to high and bring just to a boil. Taste then adjust with salt (we add between 1/2 and 1 tsp. depending on how well seasoned the broth is). Reduce the heat to a simmer and cook, partially covered, until the lentils are tender, 35 to 40 minutes. Uncover the pot and stir in the kale (or spinach) and cook, uncovered, another 5 minutes. Take the soup off of the heat, and then stir in the juice of half a lemon and the fresh herbs. Taste the soup, and then season with additional salt and/or lemon juice. (I like quite a bit of lemon.) Serve or if you prefer the soup to be blended, use an immersion blender to blend until your desired consistency. Alternatively, you can use a stand blender to blend all or part of the soup.

Instant Pot Brown Butter Steel Cut Oatmeal

Instant Pot Brown Butter Steel Cut Oatmeal

Instant Pot Brown Butter Steel Cut Oatmeal

 

2 tablespoons unsalted butter

1 1/2 cups steel-cut oats

4 1/2 cups water

1/2 teaspoon kosher salt

Brown sugar, for serving

Heavy cream, for serving

 

Select Sauté on the Instant Pot and melt the butter. Add the oats and sauté, stirring often, for about 5 minutes, until aromatic and lightly toasted. Add the water and salt and stir to combine, making sure all of the oats are submerged in the liquid. Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Porridge setting and set the cooking time for 12 minutes at high pressure. Let the pressure release naturally for at least 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and stir the oatmeal to incorporate any extra liquid. Ladle the oatmeal into bowls and serve with brown sugar and cream.

 

VARIATIONS

Apple cinnamon: Stir in 1 apple, chopped, and 1/2 teaspoon cinnamon with the water.

Pumpkin spice: Stir in 1 cup pumpkin puree, 1/4 cup maple syrup, and 3/4 teaspoon pumpkin pie spice with the water.

Peanut butter-banana: Stir 1/4 cup creamy peanut butter into the finished oatmeal. Top each serving with banana slices.

Blueberry almond/pecan: Top each serving with a handful of fresh blueberries, a scattering of toasted sliced almonds or pecans, and a drizzle of honey.

Savory sesame soy: Omit the salt. Stir in 2 tablespoons soy sauce and add 1/2 teaspoon toasted sesame oil with the water. Serve topped with a fried egg.

Cabbage and Beef Soup

Cabbage and Beef Soup

Cabbage and Beef Soup

1 pound lean ground beef (90% lean)

1/2 teaspoon garlic salt

1/4 teaspoon garlic powder

1/4 teaspoon pepper

2 celery ribs, chopped

1 can (16 ounces) kidney beans, rinsed and drained

1/2 medium head cabbage, chopped

1 can (28 ounces) diced tomatoes, undrained

3-1/2 cups water

4 teaspoons beef bouillon granules

Minced fresh parsley

 

In a Dutch oven, cook beef over medium heat until no longer pink; drain. Stir in the remaining ingredients except parsley. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Garnish with parsley.

 

Serving Size: 1 Cup

Calories: 116

Fat: 3g

Fiber: 3g

Chicken with Provençal White Bean and Vegetable Ragout

Chicken with Provençal White Bean and Vegetable Ragout

Chicken with Provençal White Bean and Vegetable Ragout

4 boneless, skinless Chicken Breasts (about 6 oz. each), pounded to ½” thickness

½ tsp. Salt, divided

1/2 teaspoon freshly ground black pepper, divided

3 tablespoons olive oil, divided

1 small onion, chopped

1 large carrot, peeled and finely diced

1 small zucchini, diced

4 ounces thin green beans or haricots verts, trimmed and cut into i-inch pieces

2 garlic cloves, minced

2 teaspoons chopped, fresh thyme, or 1/2 teaspoon dried

2 tablespoons tomato paste

cups low-sodium chicken broth

1 (15-ounce) can low-sodium white beans, such as cannellini, drained and rinsed

½ cup packed fresh basil leaves, sliced into ribbons, divided

1 tablespoon freshly squeezed lemon juice

 

Season the chicken with V4 teaspoon each of the salt and pepper. Heat 1 tablespoon of the oil in a large skillet over medium-high heat, add two pieces of the chicken, lower the heat to medium, and cook until they are browned on both sides and cooked through, 3 to 4 minutes per side. Transfer the cooked chicken to a plate and cover it with foil to keep warm. Repeat with another tablespoon of oil and the remaining two pieces of chicken, transferring the chicken to the plate and covering with foil. Add the remaining tablespoon of oil to the pan, then add the onion and carrot and cook, stirring frequently, to dissolve any browned bits from the chicken still in the pan, until the onion is softened, about 3 minutes. Add the zucchini, green beans, garlic, thyme, and remaining 1/4 teaspoon each of the salt and pepper and cook, stirring for 1 minute. Stir in the tomato paste to incorporate, then add the broth and beans and bring to a boil. Lower the heat to medium and cook, stirring occasionally, until the vegetables are tender and the sauce has thickened, about 5 minutes. Stir in V4 cup of the basil and the lemon juice. To serve, spoon the vegetable mixture onto serving plates and top each with a piece of chicken. Garnish with fresh basil. The chicken and vegetable mixture will keep in an airtight container in the refrigerator for up to 4 days.

Mayberry Lentil Soup

Mayberry Lentil Soup

Mayberry Lentil Soup

 

1 lb. Kielbasa, sliced

1 pound lentils

1/2 cup chopped onion

1/2 cup sliced celery

1/2 cup sliced carrots

1/8 teaspoon garlic salt

2 1/2 teaspoons salt

1 1/2 teaspoons oregano

1 6-ounce can tomato paste

8 cups water

 

Ina large stock pot combine all of the ingredients except the tomatoes. Cook for 1 hour and 30 minutes. Add the tomatoes and simmer for 30 minutes

Barley with Green Tahini Vinaigrette

Barley with Green Tahini Vinaigrette

Barley with Green Tahini Vinaigrette

1 1/2 cups pearl barley

1 pinch salt

1 medium sized zucchini, finely diced

1/4 cup extra-virgin olive oil

1/4 cup tahini, stirred

1/4 cup white balsamic vinegar

1/2 cup chopped scallions, white and green parts

1 small jalapeño, seeded

1 garlic clove

1/2 cup chopped green olives

2 tbsp chopped drained capers

1/2 cup fresh cilantro leaves

 

Cook the barley in a medium pot in plenty of salted water until tender but still chewy, 30 to 40 minutes. Drain and cool.  Bring a small pot of salted water to a boil and blanch the zucchini just until it turns bright green, about 30 seconds. Cool in ice water. Drain well and set aside. In a food processor, combine the oil, tahini, vinegar, scallions, jalapeño and garlic. Process until you have a smooth, thick green dressing. The mixture will thicken to a paste in the food processor. Add about 1/4 cup very hot water to thin. In a large bowl, combine the cooked barley and zucchini, the olives and the capers. Drizzle with the dressing and toss to coat. Mound the salad on a platter and sprinkle with the cilantro. Serve at room temperature.

 

Blueberry Baked Oatmeal

Blueberry Baked Oatmeal

Blueberry Baked Oatmeal

2 1/2 cups blueberries (fresh or thawed frozen)

1 cup rolled oats

2/3 cups milk plus 1/2 cup of milk of choice

3 to 6 tablespoons pure stevia

3 1/2 tablespoons melted coconut oil

3 tablespoon ground flax

2 teaspoons pure vanilla extract

1/2 teaspoon salt

1/2 cup shredded coconut

1/2 teaspoon cinnamon, optional

 

Heat oven to 365 degrees F. Lightly cover an 8 inch pan with baking spray; set aside. Combine blueberries and rolled oats in a bowl. Pour evenly into prepared pan.  In a mixing bowl, whisk together 2/3 milk and all remaining ingredients (reserving the remaining 1/2 cup milk). Spread this mixture evenly over the blueberry layer and stir quickly. Top with reserved milk.  Bake for  35 minutes, or until golden. Remove from oven and allow to sit for 5 minutes before cutting into slices or a large cookie cutter. Served topped with fresh blueberries and pure maple syrup, if desired. Refrigerate leftovers in a covered container for up to 3 days or freeze for up to a month.

Quick and Spicy Tomato Bisque

Quick and Spicy Tomato Bisque

Quick and Spicy Tomato Bisque

1/2 cup diced onion

4 cloves garlic, minced

1 teaspoon red pepper flakes, or to taste

28 ounces no-salt-added packaged chopped tomatoes

No-salt seasoning blend, adjusted to taste

1 cup carrot juice

3 unsulfured, no-salt-added sun-dried tomatoes

1/3 cup raw cashews

 

Water-sauté onion over medium heat until softened. Add garlic and red pepper flakes, cooking and stirring until fragrant. Add tomatoes, seasoning blend, carrot juice, and sun-dried tomatoes. Bring to a low boil and simmer over low heat for 10 minutes. Remove from heat and carefully pour into a high-powered blender. Blend on low speed, letting steam escape as necessary. Gradually increase speed to medium and add cashews. Blend until combined. Return to stove, bring back to low simmer, then serve. Serve by itself or over steamed greens or mixed vegetables.

 

Yield: 2 servings

Calories: 313

Fat: 13g

Fiber: 6.1g

Spicy Baked Chickpeas

Spicy Baked Chickpeas

Spicy Baked Chickpeas

2 cans, or 3 C., chickpeas
2 T. extra-virgin olive oil
1/2 tsp. garlic powder
1/4 tsp. dried onion
1 dash paprika
1 tsp. chili powder
1/2 tsp. cayenne pepper
1/2 tsp. sea salt

Preheat oven to 400 ° F. Drain and rinse chickpeas in colander. Rub dry on paper towels, removing skins from chickpeas. In a medium-sized bowl, stir chickpeas and remaining ingredients until well blended. Place chickpeas on a baking sheet and bake for 20 minutes. Let cool and then bake for an additional 10-20 minutes.

 

Yield: 12 servings

Calories: 203

Fat: 5.4g

Fiber:8.8g

Creamy Spiced Oatmeal

Creamy Spiced Oatmeal

Creamy Spiced Oatmeal

 

1 C. Steel Cut Oats

1 T.  Lemon Juice

Pinch Salt

¼ C. Cranberries

¼ tsp. Cinnamon

1/8 tsp. Ginger

1/8 tsp. Cardamom

1 T. Honey

¼ C. Almond Milk

1 T. Sliced Almonds

 

Put the oats and lemon juice in a bowl and cover with water.  Let soak overnight.  Drain and rinse in a sieve with cold water.   In 1 quart microwave safe bowl, put oats, salt, raisins and spices with 2 cups water.  Microwave uncovered for 6 minutes at 50% power.  Add almond milk and honey to serve.

Quebecois Feves au Lard (Maple Baked Beans)

Quebecois Feves au Lard (Maple Baked Beans)

Quebecois Feves au Lard (Maple Baked Beans)

Serves 12-15 as a side dish. If you’re cooking this for just one or two people, halve the recipe and you should have no trouble finishing it in a couple days.

1 (16 oz.) bag of dried navy beans, soaked overnight and drained (though not as true to the original, you can also use cannellini, kidney, or black beans — or any bean that can hold up well to all that cook time)

1 slice pork fatback or 8 oz. salt pork

1 medium onion, finely chopped

1.5 tsp. salt

1 tsp. ground pepper

2/3 C real maple syrup

1.5 tsp. dijon mustard

6 C water

 

Preheat oven to 350°F. In a large dutch oven, stir together the beans, salt pork, onion, salt, pepper, syrup, and mustard. Add the water to the beans and bring to a boil on the stove, then cover and bake for an hour and a half, stirring occasionally. Remove cover and bake for another hour or until liquid is mostly absorbed and top is browned and crusty.

Baked Raspberry Oatmeal with a Brown Butter Drizzle

Baked Raspberry Oatmeal with a Brown Butter Drizzle

Waking up to a warm breakfast isn’t hard to do when this baked raspberry oatmeal is on the menu! You can make it the night before and then reheat the next morning, served with a drizzle of brown butter.

3 cups old-fashioned rolled oatsBaked Raspberry Oatmeal with a Brown Butter Drizzle
1 cup dark brown sugar
1 tsp. ground cinnamon
½ tsp. salt
1 cup canned light coconut milk
â…“ cup pumpkin puree
2 T. unsalted butter, melted
2 large eggs, lightly beaten
2 tsp. vanilla extract
2 cups frozen raspberries
2 T. unsalted butter, browned

Heat oven to 350F. Spray an 8-inch square baking pan with nonstick spray. Set aside. In a large bowl, whisk together the oats, brown sugar, cinnamon, and salt. In a smaller bowl, whisk together the coconut milk, pumpkin, eggs, vanilla, and melted butter. Fold the wet ingredients into the dry ingredients. Pour the raspberries into the batter and stir to combine. Pour the batter into the prepared baking pan and spread evenly. Bake for 35-40 minutes, or until the top of the oatmeal is set. Let cool for a few minutes and then serve with a drizzle of brown butter.

French Lentil Salad with Garlic Sausage

French Lentil Salad with Garlic Sausage

Lentil and sausage salad 161 cup French green lentils
4 ½ cups cold water
Kosher salt
1 tablespoon extra-virgin olive oil, plus more for drizzling
1 medium peeled onion, finely chopped
1 medium carrot (or 2 small ones), peeled & finely chopped
1 teaspoon fennel seeds
3 tablespoons chopped fresh flat-leaf parsley
Freshly ground black pepper
1 tablespoon red wine vinegar, more to taste
14 to 16 ounces fully cooked garlic sausage
4 fresh sprigs of parsley for garnish, optional

In a heavy 2 quart saucepan or stockpot, bring lentils and 1 teaspoon salt to a boil, then reduce heat and simmer, uncovered, until lentils are just tender but not falling apart. This will take between 12 and 25 minutes. Taste as you go along for doneness. While the lentils simmer, heat 1 tablespoon extra-virgin olive oil in a non-stick sauté pan over moderate to low heat, then cook onions, carrots and fennel seeds, covered, stirring occasionally, until vegetables are very tender but not browned, about 10 minutes, then add a bit of kosher salt to taste. Meanwhile slice the garlic sausage into ¼” slices. Heat sausages over low heat, taking care that they do not brown. You want them just to heat through. To serve, place a good size spoonful of lentils in the center of 4 plates and arrange 4 slices of the garlic sausages around the lentils. Drizzle with a bit of extra virgin olive oil if you wish and serve right away, garnished with a sprig of fresh parsley if desired.

Millet Chili

Millet Chili

1 tablespoon olive oil
1 large white onion, diced
1 green bell pepper, diced
4 cloves of garlic, finely chopped
1 jalapeño pepper, finely chopped
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon chili powder
1 teaspoon cumin
1 (15 ounce) can of corn kernels
1 (15 ounce) can dark kidney beans
1 (15 ounce) can light kidney beans
2 (15 ounce) cans of vegetable broth
1 cup millet
1 (6 ounce) can tomato paste
1 (15 ounce) can diced tomatoes
Optional: Shredded cheddar cheese and sour cream as garnish

Warm olive oil in large saucepan. Sauté onions, peppers, garlic, salt, and pepper for 4-5 minutes until the onions become translucent. Add in corn, beans, broth, spices, and bring to a low boil. Add millet and stir. Cover, reduce heat to medium low and simmer for 30 minutes. Remove lid, add diced tomatoes and tomato paste, and stir. Chili is ready to serve, but additional simmering will improve flavor. Serve with shredded cheddar or sour cream on top.

Yield: 8 servings
Calories: 210
Fat: 2.5g
Fiber: 7g

Zippy Yams and Bok Choy

Zippy Yams and Bok Choy

Yams & Bok Choy2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced
juice of 1/2 lemon

Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.

Yield: 4 servings
Calories: 88
Fat: .6g
Fiber: 5g

Swiss Chard with Beans

Swiss Chard with Beans

2 large bunches Swiss chard
2 tablespoons olive oil
1 (15-ounce) can butter beans or white kidney beans, drained and rinsed
2 tablespoons tabasco brand Green Jalapeño Pepper Sauce
1 teaspoon salt

Remove stems from Swiss chard; coarsely chop Swiss chard. Heat oil in 5-quart Dutch oven over medium-high heat until hot. Add Swiss chard. Cook until wilted, but still bright green, stirring frequently. Stir in beans, tabasco Green Sauce and salt. Cook over medium heat until mixture is heated through.

Pasta Fagioli (Pasta Fazool)

Pasta Fagioli (Pasta Fazool)

pasta-fagioli1 cup dried white beans, such as cannellini or Great Northern, soaked overnight
4 T. olive oil, plus more for serving
1/2 medium onion, coarsely chopped
1/2 medium carrot, peeled and coarsely chopped
1/2 celery rib, coarsely chopped
1 – 2 garlic cloves to taste, minced
1/2 cup finely chopped ripe plum tomatoes or canned whole plum tomatoes, drained
1 fresh rosemary sprig, finely chopped
About 3 1/2 cups boiling water
1/3 package (lb.) fusilli, small pasta shells, small ziti, or other small pasta
Salt and freshly ground black pepper to taste
1/4 cup minced flat-leaf parsley
Freshly grated Parmigiano cheese for garnish

Drain the beans and set aside. Heat the oil in a large heavy saucepan over medium heat and gently saut̩ the onion, carrots, celery, and garlic until the vegetables are soft but not brown, about 10 minutes. Add the beans to the vegetables along with the tomatoes, rosemary, and about 3 cups boiling water. Bring back to a boil, reduce the heat, and simmer, covered, until the beans are tender Р1 to 1 1/2 hours, depending on the age and size of the beans. ADD more boiling water from time to time as necessary: the beans should always be covered with simmering liquid. When the beans are very tender, transfer about 2 cups beans and their liquid to a food processor and process to a thick puree. Or put them through the medium disk of a food mill. STIR the puree back into the beans. Add the pasta and another cup of boiling water to the beans in the pot. Cook, stirring constantly, until the pasta is tender, about 10 minutes. Remove from the heat. Taste and add salt and lots of black pepper. Serve in a warm soup tureen or in individual warm bowls, garnished with a drizzle of olive oil, a sprinkle of parsley, and some Parmigiano. Pass more cheese and olive oil with the soup.

Western Beans

Western Beans

westernbeans4 Bacon strips, diced
1 Onion, chopped
15oz. can Whole tomatoes with liquid, chopped
15oz. Pinto beans, drained
15oz. Kidney beans, drained
1/3 C. Uncooked lentils
1 1/3 C. Water
2 T. Catsup
1 tsp. Garlic powder
¾ tsp. Chili powder
½ tsp. Ground cumin

Lightly fry bacon in heavy 3-quart saucepan. Add onion. Cook until transparent. Add tomatoes, pinto beans, kidney beans, lentils, water, catsup, garlic powder, chili powder and ground cumin. Cook over medium heat for 45 minutes.

Three Bean Bake

Three Bean Bake

½ lb. ground chuck
6 bacon slices, chopped
1 small onion, chopped
1 (15 oz.) can of lima beans, drained and rinsed
1 (15 oz.) can of kidney beans, drained and rinsed
1 (15 oz.) can of pork and beans, DO NOT DRAIN!!
½ cup of brown sugar, packed
½ cup of ketchup
½ cup of barbeque sauce
1 tsp. of dry mustard

Cook the first three ingredients in a large skillet, stirring until the beef crumbles an there is no more pink. Drain and return to the skillet. Stir in the remaining ingredients. Pour into a greased baking dish and bake on 400 degrees for 40-55 minutes.

Mango & Jicama Salad with Habanero Vinaigrette

Mango & Jicama Salad with Habanero Vinaigrette

Light cooking tip: Start with ingredients that are naturally low in fat, and spice them up with low-fat seasonings (chilies have a lot of power in this department). Notes: Executive chef Marc Lippman at Las Ventanas al Paraiso in Los Cabos, Mexico, created this stylish salad. If mangoes aren’t available, substitute peeled fresh pineapple. Cut the fruit and jicama into same-size slices and stack them.

2 firm-ripe mangoes (1 1/4 lb. each) mango-salad-su-642317-x
1 jicama (about 1 1/2 lb.)
Habanero vinaigrette (recipe follows)
1 cup fresh cilantro, Italian parsley, and/or mint leaves, rinsed and crisped
1 teaspoon extra-virgin olive oil
Salt and pepper

With a small, sharp knife, peel mangoes. One at a time, set fruit on one narrow edge on a board and cut 1/8-inch-thick slices off each side down to the pit. Save remaining fruit around pits for another use. Cut peel off jicama and discard. Lay jicama on board, flattest side down, and cut into 1/8-inch-thick ovals. Trim slices, if necessary, to match size of mango slices, about 2 by 4 inches. Pour habanero vinaigrette into a rimmed plate. Dip a jicama slice in dressing, turning to coat and letting excess drain back into plate; set jicama on a separate plate. Lay a mango slice on top (if slices aren’t perfect, fit pieces together to cover). Repeat to stack a total of four jicama and four mango slices. Coat remaining jicama slices and layer with mango slices to make three more servings. Drizzle remaining dressing equally over stacks. In a small bowl, mix cilantro with olive oil and salt and pepper to taste. Mound equally on stacks.

Habanero Vinaigrette: Rinse 1 fresh habanero chili (about 1/4 oz.). Wearing rubber gloves, stem, seed, devein, and finely mince chili; you should have about 1 1/2 tablespoons. In a small bowl, mix 2 teaspoons of the minced chili, 1/3 cup fresh orange juice, 2 tablespoons fresh lime juice, and 1 tablespoon extra-virgin olive oil. With a small, sharp knife, cut ends off 2 limes (3 oz. each); cut off peel, including white pith. Holding limes over bowl of dressing, cut between membranes and fruit to release segments and drop them into bowl. Mix gently and add salt and more chili to taste, if desired.

Yield: 4 servings
Calories: 186
Fat: 5.2g
Fiber: 9g

Grilled Salmon Salad with Raspberry Vinaigrette

Grilled Salmon Salad with Raspberry Vinaigrette

You may as well call this an “antioxidant salad,” because in addition to bursting with summery colors and flavors, it’s full of phytonutrient rich produce like raspberries, soybeans, and tomatoes.

1/4 cup walnut halves (1 oz.) salmon-salad-su-642320-x
12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
4 pieces (4 oz. each) boned salmon fillet
Spice rub (recipe follows)
3 heads (8 oz. each) Belgian endive
2 cups mixed baby salad greens, rinsed and crisped
1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
1/2 cup chopped red onion
Raspberry vinaigrette (recipe follows)
1 cup raspberries, rinsed
1/2 cup shelled cooked fresh or thawed frozen soybeans (see notes)
4 pumpernickel rolls

Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate. Rinse Belgian endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon. Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls.

Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons.

Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.

Yield: 4 servings
Calories: 571
Fat: 28g
Fiber:13g

Preserved Lemon-Edamame Tapenade

Preserved Lemon-Edamame Tapenade

edamame1 cup edamame, rough chopped
1 teaspoon minced garlic
1 teaspoon minced ginger
1/3 cup minced, preserved lemons
1 tablespoon minced parsley
1 tablespoon soy sauce
1 tablespoon extra virgin olive oil
Kosher salt and freshly ground black pepper to taste
4 whole wheat pitas, split in half, cut into triangles, lightly brushed with extra virgin olive oil and baked crisp at 200 degrees

Combine all tapenade ingredients in a large bowl, check for flavor and season. Serve with pita chips.