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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).
Kale Pie
Really good and a different way to eat kale. I served with sweet potatoes.
Preheat oven to 375
degrees.
1 large bunch kale, or 2 medium,
chopped
1 medium red onion
1 T olive oil
1/4 cup milk
6 oz sheep feta cheese, crumbled
6 eggs, beaten
Pepper
Pie crust
Saute onions until translucent and
add kale. add a bit of water and cover on medium. Stir and watch water.
Continue to saute, about 15 minutes or until tender.
Mix remaining ingredients and add
kale. Place mixture in pie crust and bake 45 minutes. Potato Salad
This is the best potato salad
ever! Best left at least a few hours or overnight so flavors really
mingle. If you like sweet potato salad, use a sweet pickle or add some
sugar.
Serves 6
5 medium red or
new potatoes, boiled until done, chop into bite sized pieces
4 eggs, boil 10 minutes, peel chop into smallish pieces
1 T or so Tabasco
3 ribs celery, chopped fine
3 half sour pickles, chopped fine
Handful of parsley, chopped fine
Small red onion, chopped fine
½ bunch of scallion, chopped fine
1-1/2 cups Mayonnaise
1 juice from lemon
Salt and pepper
Black or green olives, chopped (optional)
While potatoes
and eggs cooking, mix all vegetables. Cut potatoes and add lemon when hot
because the potatoes will absorb less mayo that way.
Mix Tabasco with a bit of mayonnaise. Mix eggs and potatoes with
vegetables, add salt and pepper. Stir in mayo and Tabasco and extra mayo.
Chill.
I love this time of year because,
among other things, fiddlehead ferns are available! They have an earthy
flavor, somewhat like asparagus. You may be able to get them from your
local farmer, and Whole Foods carries them.
Do not eat them raw. Rinse thoroughly, and remove the brown scales with
your fingers. Cut off the brown tips and excess stems.
Simple Fiddlehead Recipes
Fiddleheads
Salt
Butter
Steam 10 minutes or boil 5 minutes fiddleheads. Melt butter in a
saute pan and lower hea, stir several minutes, allowing butter to brown.
Toss fiddleheads into pan and add salt.
Fiddleheads
Oilive Oil
Salt
Heat oven to 425. Dry fiddleheads thoroughly and place on a tray, one
layer deep. Toss fiddleheads with salt. Rub olive oil on ferns. bake about
30 minutes, tossing twice, until fiddleheads begin to brown.
You can add ingredients like lemon and garlic, but I keep this
treat nice and plain.
Vegetarian (or not) Keema
Masala
In the past, I have made this
dish with ground chicken thighs (more flavorful than white meat.) You can
use chicken, but the ground faux meat is just as tasty. I add root veggies
so I don't need to make a separate vegetable dish.
1 lb vegetarian ground “meat”
½ head garlic, minced
2 T ginger, minced
3 T olive or canola oil
2 cans coconut milk
2 inch chunk of tamarind, boil 1 cup water and pour over tamarind. Let sit
until cool enough to loosen tamarind and mix with water. Squeeze and
discard seeds (If tamarind paste is not available, substitute a teaspoon
each of dates, dried apricots and lemon juice for a teaspoon of tamarind
paste. Chop the dates and apricots into fine pieces and add the lemon
juice.)
1 t hot chili powder
1 T salt
2 T coriander
2 T cumin
2 T tumeric
Handful cilantro, stems removed and chopped
1 can chick peas, drained
1 cup peas
Bunch of root veggies—carrots, parsnips, turnips, celery root—or—baby
spinach at end
If using
chicken, cook in 1 T oil and set aside. Heat 2 T oil and add spices,
garlic and ginger and sauté over medium-low heat for 5 minutes. Add
coconut milk and tamarind juice. Add root veggies and let cook about 20
minutes. Add chicken or faux meat, chick peas and cook 10 minutes. Turn
off heat and add peas and cilantro.
Serve with
basmati rice ,Nan or other Indian bread.
Tuna Steak with Sesame
Seeds, Roasted Broccoli and Black Japonica Rice
This is a simple and delicious meal.
Japonica rice and wheat berries are nutty and chewy and this dish works
really well with the tuna. Black sesame seeds taste the same as white, but
look far more dramatic. The peanut oil withstands high temps and works
well with seeds.
Tuna Steak with Sesame Seeds
4-6 ounces tuna per person
Black or white sesame seeds (black available in Asian markets)
Oil to cover pan, I prefer peanut
Salt & pepper
Wasabi mayonnaise
Heat a cast iron pan until hot.
Mix sesame seeds, salt & pepper and coat tuna with mixture. Cook until
medium rare, 2 minutes a side.
Serve with wasabi mayonnaise--comes prepared or make your own.
Black
Japonica Rice
1 cup rice
¼ cup wheat berries
2 ½chix broth
1 onion, chopped
1 teaspoon butter
Salt
Sauté onion
in butter until wilted, boil water, add rice and berries and simmer
on low, 50 minutes. Sit 10.
Roasted Broccoli
1 head broccoli
2 cloves garlic, minced
lemon, juice and zest
Salt and pepper
2-3 tablespoons olive oil
Preheat oven to 425. Cut
florets from stems, trim tough part of stems and slice into bite sized
pieces. On a baking sheet, combine broccoli, garlic, salt and pepper,
olive oil. Bake in oven 20-25 minutes, until broccoli begins to brown,
stirring once or twice. When broccoli is done, toss with lemon juice and
zest.
Shredded Vegetables
I am always looking for new vegetables and recipes to keep them
interesting. I love this recipes, because it tastes great, cooks quickly
and is easy to prepare if you have a food processor. I've tried many
different combinations, but last night used celery root, broccoli stems
and choyote and my husband and I loved it!
Use any of the following and shred in food processor:
Carrots, peeled
Broccoli stems, remove hard outer coat
Celery Root, peeled
Jicama, peeled
Zucchini
Choyote, pit removed
Shred vegetables and cook 5-10
minutes in a bit of olive oil. Remove from heat, add salt and pepper to
taste and some lemon juice.
Nothing beats lamb stew for a comfort
meal in winter. I use organic, free range lamb. This dish is very
flavorful and is terrific with egg noodles and a hearty vegetable, like
kale or broccoli. See archived vegetables, at the bottom of this page, for
kale recipes.
Lamb Stew
1 pound lamb, cut into cubes
5 T butter
2 T flour plus for dredging
1 quart chicken stock
2 cups water
8 oz can tomato sauce
Salt & pepper
2 onions, chopped
3 large carrots, chopped large
2-3 zucchini, squash, chopped
Celery root &/or turnip, chopped
Peas, frozen are fine
Parsley, chopped
Dredge lamb in
flour and brown with 3 T butter. Put into casserole dish. Add stock,
water, tomato. Sauté onion and add. Cover, simmer for 2 hours.
Brown carrots
and celery root and add, 15 minutes. Sauté and add squash, 10 minutes and
finally peas.
Keema Masala
1 lb Chicken
thighs—grind in food processor or dark turkey meat
½ head garlic, minced
2 T ginger, minced
3 T olive or canola oil
Can coconut milk
2 inch chunk of tamarind, boil 1 cup water and pour over tamarind. Let sit
until cool enough to loosen tamarind and mix with water. Squeeze and
discard seeds
1 t hot chili powder
1 T salt
2 T coriander
2 T cumin
2 T tumeric
Handful cilantro, stems removed and chopped
1 can chick peas, drained
1 cup peas
Cook chicken in
1 T oil and set aside. Heat 2 T oil and add spices, garlic and ginger and
sauté over medium-low heat for 5 minutes. Add coconut milk and tamarind
juice to taste. Add chicken, chick peas and peas and heat through. Add
cilantro at end.
Serve with
basmati rice and tossed salad with following dressing.
Tikka Salad Dressing
Makes 1 Cup
This Indian recipe is both a dressing
and a marinade. Add a teaspoon of garam masala for a sharper flavor. Try
this recipe to marinate chicken, pork, lamb, or firm chunks of fresh fish.
You may simply pour Tikka Salad Dressing over mixed greens, cooked warm
vegetables, or sliced cucumbers.
• lemon zest from one lemon
• 1/4 cup lemon juice
• 1 teaspoons turmeric
• 1 teaspoons cumin
• 1 teaspoons coriander
• 2 cloves garlic, finely minced
• 1 teaspoons sugar
• 1 1/2 tablespoons grated or finely minced fresh ginger (3-inch piece)
• 1/4 teaspoon crushed red chili flakes
• 1 teaspoons salt
• 1 T onion powder
• 2 cups extra-virgin olive oil
Place the lemon zest, lemon juice, turmeric, cumin, coriander, garlic,
sugar, ginger, red chili flakes, salt, and onion in the bowl of a food
processor fitted with a metal blade.
Process until well blended.
With the processor running, slowly add the olive oil in short drizzles
until the dressing is well blended and has thickened slightly.
Refrigerate.
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