Black Bean & Edamame Salad

Food is my friend and enemy at the same time.  I love food with bold flavors.  My biggest downfall is baked goods and sweets.  I love to bake and I love to eat it.  Oh and let's not forget the processed foods that most of us eat out of laziness or convenience. Face it fast food in all forms is bad for us and easiest to prepare or just simply pick up at the drive-thru, not to mention how cheap it is.  Eating healthy is expensive!

This little meal is not only tasty and healthy but it won't break the bank to prepare!  It's packed with protein and flavor!

Black Bean & Edamame Salad

Adapted from Clean Eating March 2012 

1 15oz can black beans

1 cup grape tomatoes cut in half

1 cup fresh or frozen shelled edamame thawed

1/2 cup red onion

2oz fresh mozzarella cut into 1/4 inch cubes (note fresh mozzarella is sold in the deli section in tubs)

1/2 cup fresh cilantro or 1 teaspoon dried

I am not a big fan of cilantro so I picked up some dried at Penzeys. I was very excited to find this because a bunch of cilantro always goes bad.  I use much less then what the recipe calls for because I just don't like it!!

Dressing

1 1/2 tablespoon extra-virgin olive oil

2 cloves garlic, minced

2 tablespoons fresh lime juice

2 tablespoons apple cider vinegar

1/2 teaspoon sea salt

1/4 teaspoon black pepper

*1/2 teaspoon ancho chili powder (I got mine at Penzeys Spices, I have one down the street)

In a medium bowl, combine beans, tomatoes, edamame, cilantro, mozzarella, and onion.

In a small bowl whisk together the dressing. Drizzle over the bean mixture and toss. Serve immediately.

  This salad is light and tastes amazing.  You could easily use the dressing for other salads as well!

Get your yum on!

Just a note

* The recipe called for an Anaheim chili pepper to be added to the salad I did not have one so I used the Ancho Chili Powder in the dressing it was wonderful. If you want to add the chili pepper feel free. Just cut, seed and dice!  If you don't want something so hot try a green, red or yellow bell pepper.  You may want to throw in a bell pepper anyway.  Sounds good to me!

Soup is Healing

So this has been one of the worst weeks of my life!

 First, Last Thursday is when this all started.  A beautiful little two year old in my class was sick and had a febrile seizure in my arms.  911 and the parents were called and a trip to Children's Hospital was made.  I went with the family.  That is not the place you want to be.  I swear you could just see the germs crawling around the place. Ick and double ick!  Wow!!!  The little boy was seen and he is fine.  He went to the doctor the next day and the doctor said he had the flu.

I wake up Friday morning and I have had the flu.  I don't think I have ever had the flu before.  I have said I had it but I am here to tell ya this has been the most sick I have ever been.  Sometimes it seemed worse than my time in the hospital with Chron's when I needed a bowel resection. At least then they gave me morphine so I didn't care they were taking parts of my body out!  This was BAD!  Then by Wednesday I thought I had turned a corner and was on the road to recovery.  When I woke up Thursday morning I knew this was not the case.  I was 99% sure that a sinus infection had graced my body and antibiotics were in my future.  Went to the doctor and I was right.  He asked me if I had received my flu shot.  I told him nope.  He said I'll bet you don't do that again.  He is right!  I will always get my flu shot.  I have been in bed for 6 days and when I am not in bed I have been at the doctor!  ACK!  Not fun people not fun.  Not to mention that I do not have sick pay at all so I am missing 6 days of pay.  Ugh!  Oh well life will go on!

Friday, one week later.  I am feeling well enough to lay on my bed with my laptop and catch up on some blogging.  One thing that always makes me feel better when I am sick is soup!  Soup feels so good going down and warms you up!  This winter I have made several soups.  I had great plans of blogging about them all but I got swept away in my new kayak that I have pushed blogging to the side once again.  Well today is the day!  I am going to blog my little heart out and share two wonderful cream soup recipes.  Enjoy!

 

Canyon Lake, January 2011

 Pureed Broccoli Soup

Adapted from February 2011 EatingWell (1-year auto-renewal) 

1 tablespoon butter

1 tablespoon olive oil

 1 medium onion chopped

1 stalk celery chopped

2 cloves fresh garlic chopped

1 teaspoon chopped fresh thyme

8 cups chopped broccoli 

4 cups reduced sodium chicken broth or vegetable broth.

2 cups water

1/2 cup half and half

1/2 teaspoon salt

fresh ground pepper to taste

In a dutch oven heat olive oil and butter over medium heat until butter melts. Add onion and celery and stir occasionally until softened. 4 to 6 minutes. Add garlic and thyme and cook for about ten seconds.

Stir in broccoli, add water and broth and bring to a simmer over high heat.  Reduce heat and simmer for 8 to 10 minutes until broccoli is very tender.

Puree in batches in a blender.  (I use my immersion blender.  A good immersion blender is priceless for soups. it is much easier then the batch blender method.)

Stir in half and half and salt/pepper to taste.  Serve with your favorite bread or crackers and you are in for a soothing treat!  

Now for soup number two

I know that I have said this in my last several blog posts but I am really stuck on the February 2011 issue of Clean Eating  it is amazing.  They better hurry up and send me the next issue or what will I have to blog about :)!!  This creamy vegetable soup uses tofu in place of cream or milk.  Wow!  This small ingredient not only add protein but also great richness with out all the calories!  

Cream of Vegetable Soup

from the February 2011 issue of Clean Eating page 33

1 tablespoon olive oil

1/2 cup chopped onion, shallots or leaks (I used onion)

4 cups vegetable broth

1 1/2 lb chopped veggies (choose whatever you like, I used broccoli, sweet potato, tomato, cauliflower, bell pepper, and zucchini)

16 oz silken tofu

sea salt and fresh ground pepper to taste

dash of nutmeg

fresh grated Parmesan cheese

Now lets get choppin'!

mmmmm brocolli

zucchini 

Oh look I think I added carrots too! :)

Heat oil in a dutch oven over medium heat and add onions. Cook until translucent about 5 minutes.

Add broth and bring to a simmer. Add vegetables and bring back to a simmer. Cover and cook until vegetables are tender.  This can take up to 25 minutes depending on the vegetables you choose.

Working in batches transfer to a blender and puree soup.  Or use a hand blender just like the broccoli soup. (this is my choice)

Add the tofu blend into soup.   Season with salt pepper and nutmeg pour into bowls and top with cheese!

These soups are delicious, nutritious and full of comfort on a cold day or when you loved one has the flu!  Truly a home cooked treat!

  Enjoy! oh and get your YUM on!

One of the many wonders of Canyon Lake.  We saw her with her fledgling.  

Arizona is truly beautiful and amazing! (now you see why it takes me so long to be indoors long enough to blog)

:)

This post is dedicated to the Ritz family.  May you have a happy and healthy 2011!

Potluck goes Mediterranean!

I don't know about your office but I have found that healthy office potluck options are pretty much null.  They just don't exist. Most people just don't eat healthy. Well, let's just say that they don't eat the way that I do.  I wanted to exposed my coworkers to some good clean food with whole grain pasta and vegetables, low salt and full of flavor. Once again  Clean Eating magazine did not let me down.  I have made more recipes from the February 2011 issue than any other issue!  You should really pick this one up it's awesome!!

Now back to the food. I choose a Mediterranean dish that is on page 40.  It was a hit.  There was nothing left people ate it up!  I feel that I helped contribute to good health in the workplace. (as you can tell I am not a bit dramatic at all) 

Mediterranean Vegetable, White Bean & Feta Penne

6 oz whole-grain penne pasta (not my favorite so I chose rotini)

1 cup cooked white beans such as navy or cannellini, drained and rinsed well (I chose Great Northern Beans)

2 medium tomatoes, chopped (I seeded them as well)

4 cloves garlic, minced and divided

1 tbsp balsamic vinegar

1 tsp dried basil (I used Italian seasoning)

1/4 tsp red pepper flakes

1/4 tsp sea salt

1 medium zucchini cut into eighths (I used two small)

1 medium bell pepper, cut into thin strips and then into 2-inch pieces

1 cup crumbled feta (I used fat free)

2 tbsp olive oil

Cook pasta according to package directions adding beans during the last minute of cooking. (I forgot to do this and I just added them when the pasta was done, all was good)

 Meanwhile in a medium bowl, combine tomatoes, 2 cloves of the garlic, vinegar, basil, pepper flakes and salt; set aside

Heat 1 tbsp oil in a large skillet, on medium high, tilt skillet to coat bottom. Add zucchini and bell pepper and cook for 4 minutes or until edges begin to brown, stiring frequently. Add remaining 2 cloves garlic and cook 15 seconds, stirring constantly. Remove from heat and add tomato mixture and drizzle with remaining 1 tbsp oil. cover to keep warm.

Drain pasta/bean mixture, place in serving bowl and sprinkle with rosemary and about 1/4 cup of the feta. Spoon zucchini mixture over the top and finish with remaining feta.  (I gently mixed it together)

Get your yum on!

there's a fungus among us

Dinner is something that I struggle with.  I find it hard to come up with amazing meals for one.  Well, the February issue of Clean Eating did not leave me hanging!  There are lots of amazing healthy choices in this one issue.  Today's choice, Grilled Portobello & Onion Burgers.

Burger:

4 large portobello mushroom caps, wiped clean

4 slices red onion each round about 1/4 inch

1 1/2 tbsp extra virgin olive oil

4 whole wheat hamburger buns (I used sandwich thins)

2 oz blue cheese crumbles (I forgot them for the photo)

4 romaine lettuce leaves (this did not sound good so I left it out)

Heat grill pan on med-high. Lightly brush the mushrooms and onions with oil. (I used my olive oil sprayer and sprayed them) Grill mushrooms and onions for about 4 to 5 minutes per side until mushrooms are tender.  Mushrooms will begin to release their juices when they are tender.  Set aside on a plate and grill buns for 1 to 2 minutes per side.

Sauce

2 tbsp nonfat plain Greek style yogurt

1 tbsp extra virgin olive oil

2 tsp dejon mustard

2 cloves garlic minced

2 tsp dired basil

1/8 teaspoon sea salt

Combine all sauce ingredients in a small bowl. Spread evenly on each half of bun. Top with cheese and lettuce (if you use it) 

Get your YUM on! 

note: this is super easy and impressive for guests! Or at least I think so.  It tastes amazing! 

Let it Rise... Sprouted Grain Bread

Eating healthy is a passion of mine.  I would say that at least 80% of my eating is healthy. (we will not talk about this past holiday season tho) ;)  I also have a passion for bread making and love to try a challenge so when I found this recipe for sprouted grain bread in The America's Test Kitchen Healthy Family Cookbook: A New, Healthier Way to Cook Everything from America's Most Trusted Test Kitchen I just had to try it.  Keep in mind that this recipe takes up to 4 days to start.  It involves sprouting grains so if you want to make it today you are out of luck.  However it would be super fun to do with children because of the sprouting process and the rising process as well.  Good hands on kitchen science here folks!

All of the grains can be purchased at Whole Foods, Sprouts Farmers Market or other health food store.  I chose Sprouts because you can buy them in bulk.

Sprouted Grains

3/4 cup wheat berries

1/4 cup quinoa

1/4 cup lentils

2 cups water

Kinda looks like bird food. No?

Combine all the grains in a large container and add water. Cover and soak from 12 to 24 hours.

Drain the grain through a fine-mesh strainer and return them to the container. Cover and let sit at room temp, rinsing and draining the grains daily until small sprouts appear on each type of grain. This takes 1-3 days.  The wheat berries took the longest.  The lentils were the fastest.

This is the fun part for the kids.  They can help you check on the grains and see how they have sprouted.  Kitchen science doesn't get better than this! (well unless you count the green fuzzy stuff in that container in the back of the fridge, come on you know you have had one of those)

Now this was the tricky part, at least for me because I do not have a full size food processor.

Process the sprouted grains in a food processor for 2 to 3 minutes to form a smooth, sticky paste.  As you can see my paste was not that smooth.  I  really need a big food processor! It still worked but my bread was crunchy.  

Dough

1/2 cup warm water (110 degrees)

3 tablespoons honey

1/4 cup unsalted sunflower seeds, toasted

2 tablespoons pepitas, (shelled pumpkin seeds) toasted

2 tablespoons sesame seeds, toasted

1 3/4-2 1/4 cups bread flour

1 envelope instant or rapid-rise yeast

1 1/2 teaspoons salt

vegetable oil spray

1 large egg whisked together with 1 teaspoon water

Whisk the water and honey together in a liquid measuring cup.  Combine the sunflower, pumpkin, and sesame seeds in a small bowl. Combine the processed sprouted grains 1 3/4 cups of the bread flour, yeast and salt together in a standing mixer fitted  with the dough hook.

With the mixer on low speed add the water mixture until the dough comes together, about 2 minutes. Stop the mixer, cover the bowl with plastic wrap (you don't need to take it out of the mixer) and let sit at room temp. for 20 minutes.

 Remove the plastic wrap and knead the dough on medium-low speed until it is smooth and elastic. This will take some time, about 8 minutes.  If the dough is still sticky after 4 minutes add the remaining 1/2 cup flour 2 tablespoons at a time until the dough clears the sides of the bowl but still sticks to the bottom.  Add 6 tablespoons of the seeds and continue to knead until incorporated.

Turn the dough out onto a lightly floured counter and knead by hand to form a smooth round ball. Place the ball in a greased bowl and turn to coat.  Coat a sheet of plastic wrap with cooking spray and cover the bread.  Let rise in a warm place for 1 1/2 to 2 hours.

Hint: don't rush this, go shopping, go for a walk, something, anything just leave it alone for 2 whole hours.  Whole grain bread like this takes time.  So does 100% whole wheat bread.  You will be happy with the end loaf if you just let it rise!

Sorry folks, I did not take photos of this next step.  I really should have! :(

Spray a 9x5 inch loaf pan with vegetable oil spray. Turn dough out onto a lightly flowered surface and gently press the dough into a 9-inch square, gently roll into a tight cylinder and pinch the seam closed.

Place the loaf seam side down in the prepared pan.  Spray the loaf lightly with vegetable spray and let rise for 45 to 75 minutes.  Remember, just let it rise.  Heat your oven to 350 degrees with the rack on the lower middle position.

Brush on the egg wash and sprinkle with the remaining 2 tablespoons of seeds.  Slash 1/4 inch deep diagonally across the loafs (sorry you cannot really see it in the pic) Use a razor blade, sharp knife or a Scaritech Bread Scoring Lame Green.  This is a cool little bread tool that is not expensive at all.

Then spray your loaf lightly with water and bake until the crust is golden and the center of the bread registers 210 degrees on an instant read thermometer. About 40 to 50 Minutes. Rotate the loaf halfway thru the baking process.

Let cool in the pan for 15 minutes then flip out onto a wire rack and let cool to room temp for 2 hours before serving. (the bread is still finishing up the cooking process, I know you want to cut into the hot loaf but the crumb will be better if you let it cool completely before cutting. Just heat it up later.)

This was the best bread I have created so far!  It is wonderful and nutty!  Soooo good for toast or a PB&J!  Yum! Yum! Yum!

Join me in Morocco?

So I will be upfront with you.  I have never been to Morocco!  I just happen to fall in love with a simple clay cooking vessel called a  Tagine.  To learn more see my first post about the tagine Maiden Voyage: Tagine 

There are many unique parts to this tagine dish.  The first is Preserved lemon.  You can purchase them online here preserved lemons it is just as easy to make them.  All you need is lemons, a jar and some kosher salt.  I will post how to do this soon.  The next unique ingredent is harissa.  A fiery past made from dried acho chillies.  Don't worry folks I have this recipe for you along with some fun photos too!

Harissa

8 dried red chillies (ancho or New Mexico)

2 to 3 garlic cloves, chopped

1/2 teaspoon sea salt (or kosher salt)

1 teaspoon ground cumin

1 teaspoon ground coriander

1/4 cup olive oil

Put the chilies in a bowl and pour over enough water to cover them. Let them set for at least an hour.

Drain and squeeze out any excess water.

Using a motar and pestle, pound the chilies into a paste. Now I gotta be honest with y'all, this did not happen. I used a food processor for the chilies and the motar and pestle for the coriander.

  add the garlic and salt to this before placing into the food processor 

Beat in the cumin and coriander and bind with the olive oil

Store paste in a sealed jar in the fridge with a think layer of olive oil floating on top. It will keep for a month.  And let me tell you not a day longer!  

Okay so now what?  You have a jar of harissa what the heck do you do with it????

I chose an easy recipe from Tagine: Spicy stews from Morocco

Chicken tagine with harissa, artichokes and green grapes

4 chicken breasts cut into thick strips

2 table spoons olive oil

2 onions halved lengthwise and sliced with the grain 

1/2 preserved lemon cut into thin slices

1 teaspoon sugar

1-3 teaspoons of harissa paste (to your taste)

2 teaspoons tomato paste

1 1/4 cups chicken stock or water

1 13 oz jar of artichoke hearts

rinsed and halved

about 16 green grapes halved

one bunch cilantro leaves chopped

(this is the part that I wish I would not have listened to the recipe, way, way too much cilantro for me)

sea salt and ground pepper

for the marinade

2 garlic cloves crushed

1 teaspoon ground turmeric

freshly squeezed juice of 1 lemon

1 tablespoon of olive oil

First make the marinade, in a small bowl mix the garlic, turmeric, lemon juice and olive oil

cover and refrigerate for at least 1-2 hours or overnight

Heat the oil in the tagine.  Add the onions, preserved lemon and sugar

I cut up the lemon very small

saute for 2-3 minutes until slightly caramelized.  Toss in the marinated chicken, then add the harissa and tomato pastes. 

Next add the chicken stock and bring to a boil

Reduce heat and let cook gently for 15 minutes

 toss in the artichoke hearts and cover for for another 5 minutes

Add the grapes and some of the cilantro and season to taste with the salt and pepper

Sprinkle with some cilantro to serve.  

Add your favorite couscous and enjoy!