|
Healthy and Delicious Recipes,
Tips and Menus
A
month of
recipes , tips and menus. Past months are archived, see below. I post
recipes as I make them (those worth recording, anyway).
The Best Burger and Salad
I was craving a burger
last week and made them two days in a row, with slight modifications.
The most important ingredient is good quality, humanely treated meat. I
routinely use bison or buffalo. The animals are not domesticated, so
they roam freely and are slaughtered humanely. Bison is as lean as chicken
breast and the meat is flavorful.
The first night, I pan-fried the burgers, using no oil on my cast-iron
skillet. Here to report that there was NO fat in pan--I could have used
cooking spray! I cut a loaf of ciabatta bread into burger-sized pieces and
heated it up in the toaster oven. This bread is great, because it doesn't
have a lot of "fill", so you taste meat, not bun. I sliced up some grape
tomatoes and put in bun. Also, I added salt & pepper to meat. Served with
a big to tossed salad with
Caesar
dressing.
The next night, I grilled burgers outside, and melted sharp cheddar cheese
on them, with same bread and tomatoes. Salad tossed with a simple
balsamic vinaigrette.
Sautéed Filet Fish, Israeli
Couscous and Sautéed Kale
4 oz filet fish per person
Panko
Salt & pepper
Coat fish with panko, salt and pepper
and sauté in a pan with a bit of olive oil
Israeli
Couscous
1 cup Israeli Couscous
2 cups chicken broth or vegetable broth
1 onion, chopped
Olive oil or butter to coat pan
Handful parsley, chopped
Sautéed Kale
2 cloves garlic, minced
Olive oil to coat
Bunch of kale—for 2 people, entire stem removed, chopped in large pieces
Boil kale for 3
minutes. Sauté garlic over medium low heat. Add kale and cook for 30
minutes, stirring occasionally. Lower heat if necessary and add a bit of
water if it gets dry. Kale will get caramelized and a bit brown.
Scallops with Pappardelle Pasta or
Egg Noodles
1 lb scallops
1 lb Pappardelle
4-5 cloves garlic, minced
handful parsley, stems removed and chopped
1/2 bunch scallion, chopped
1 can anchovies
1 bunch arugula, tough stems removed or baby arugula
1 lemon, juice
Olive oil
Salt & pepper
Prepare pasta according to directions. Put arugula in colander and drain
pasta over it. This will wilt arugula. Heat olive oil on medium low and
sauté garlic and anchovies. Add scallion. Add scallops and
cook. Toss all ingredients together. Lemon juice, salt and pepper to
taste. Wild Rice
with Pork Tenderloin and Sautéed Swiss Char
This combination of dishes
is really great. I combine the wild rice with wheat berries. Wheat berries
are crunchy and can be found in your natural food store.
Pork
1 lb pork tenderloin
Whole wheat flour
Salt and pepper
Canola oil
Mix enough flour
with salt and pepper to dredge pork. Cover pork in flour. Preheat oven to
350. Heat a cast iron pan on high, add oil and when hot, sear pork on all
sides, about 5 minutes. Bake in pan 15 minutes per pound. Done when 165
degrees.
Wild Rice and
Wheat Berries
2/3 cup wild
rice
1/3 cup wheat berries
1 T walnut oil
1 t butter
Handful dried apricots, chopped
Handful cranberries
Zest from 1 lemon
Chives, chopped
Handful pine nuts
Salt
2 ½ cup water
Rinse rice and
berries and bring salted water to boil. Add rice and berries and cook for
5o minutes, covered on low heat. Drain excess water if necessary. Sauté
pine nuts in butter on low heat until browned and fragrant. Add pine nuts
and remaining ingredients to rice mix, stir and let sit a few minutes.
| 
