Filet of Sole with Mango Avocado Salsa

In our last post, we featured sea scallops with mango avocado salsa. Here we offer another dinner suggestion using the salsa.  Fresh filet of sole, served on lettuce, topped with salsa, and with a side dish of couscous.  Diced peppers and green onions added to the rice would be a nice addition.

Calories for 5 ounces filet of sole, 1/3 cup salsa, 1/2 cup cooked couscous (or other pasta such as orzo) offers 475 calories and over 100% of your RDA for vitamin B-12 and selenium.  Two important roles for selenium are to offer antioxidant protection and support healthy thyroid function.

- Kim Fielding

Roast Potatoes with Avocado Garlic Sauce

Potatoes Are Us these days.  They can be quite dull after a while unless you take them to task and explore completely new ways to prepare them.  This particular potato recipe was adapted from another favourite blog "Oh She Glows" written by Angela Liddon. Love this site.  She is a genius and her blog is easy to read and her recipes are delicious.  

Angela Liddon's version uses new potatoes and smashes them. Super fun.  I was looking for a slightly more classical look and decided to simply slice russet potatoes and top them with her special sauce. Avocado Aioli Sauce.

Oh my.

The men in my family loved this.

Aioli is basically a Provence-style mayonnaise traditionally made with olive oil, garlic, and seasonings.  It includes egg yolks and is prepared just like our current mayonnaise that we buy in our stores.  The recipe below suggests adding Veganaise which doesn't contain eggs for those who are vegan.  Make sure the sauce is used up the day you prepare it because otherwise it will turn brown.

Slice the peeled potatoes into about 1/4 - 1/3 -inch slices.

Toss with olive oil.  The potatoes were roasted and the slices turned
 over half-way through cooking time to get a nice brown on both sides.

Serves:  6

Cook and prep time:  about an hour

3 large russet potatoes, peeled

Olive oil

Salt and Pepper

Fresh chopped parsley

Avocado "Aioli" Sauce:

Two garlic cloves, smashed

One large or two small ripe avocados

1/4 cup mayonnaise (Veganaise is preferred)

1/2 fresh lemon, juiced

Salt and pepper to taste

Preheat oven to 425 degrees.

Slice potatoes and arrange them in a roasting pan.  Drizzle with olive oil and turn slices over so they are coated.  Season lightly with salt and pepper.  Roast for about 15 minutes.  Turn the slices over to finish cooking.  They should be crispy on the outside and slightly puffed.

While the potatoes are cooking, whir together the aioli ingredients in a blender.  Start with the garlic then add the rest of the ingredients. You will want to make the sauce as creamy as possible.

One of many presentation ideas.  A great side-dish for any meal.

Plate the roasted potatoes and spoon the avocado aioli over.  Sprinkle fresh chopped parsley over. Voila!

http://ohsheglows.com/2014/10/15/crispy-smashed-potatoes-with-avocado-garlic-aioli/



- Kim Fielding

Fresh Tomato Salsa

One of our favourite uses for the beautiful cherry tomatoes in the garden is this simple salsa.  Simply cut the tomatoes into a uniform size.  We have several varieties so some are quite small while others are larger.  A handful of fresh basil leaves are chopped and added to the tomatoes.  You may season to taste with salt and pepper, but we find that the freshest ingredients don't need it.  Stir gently and place in a bowl.  Top with a sprig of flowering basil.

Fresh basil from the garden enhances the colorful mixture of our cherry tomatoes.

A French baguette serves as the vessel for our salsa.  Slices are about 1/3-inch thick and are rubbed with a fresh garlic clove.  I didn't use olive oil in this instance, but you can brush with garlic-infused olive oil if you prefer.  Bake at medium heat until just toasted.

This would look beautiful served on a Mediterranean platter don't you think?

An entire bowl of this salsa (just over one cup) offers 35 calories, almost a third of your daily requirement for vitamin C, a couple grams of fiber, and negligible fat.  Add four or five slices (about 2 ounces) baguette baked without oil.  The baguette provides 175 calories, another 2 grams of fiber, and brings the total protein count up to 9 grams.  Fat is is still minimal.  This could be a side-dish for a meal!

Hint:  Another idea is to make the flavors more "South of the Border". Swap out the basil and add cilantro instead.  A squeeze of lime if you wish and some finely diced red onion and you have altered the tomato salsa into another cuisine.  Again, super simple and refreshing on hot summer days ahead.

- Kim Fielding

Beluga Lentils with Fresh Garden Vegetables

Hmm, what to do with all this goodness?  Let's create something.

Some of the first vegetables to come out of the summer garden are squash, bell pepper, and new red onions.  Adding in some cauliflower and cabbage that needs to be used up, let's make a salad!

Lentils are a great base for all things added to it.  They provide an excellent source of fiber as well as trace minerals, protein, and B vitamins.  Add in the nutrition from the vegetables and you have a nutrition-packed side dish.

Serves: 8
Cook and prep time:  about 40 minutes

2 cups dried Beluga or black lentils, picked through and rinsed
Olive oil, 2-3 tablespoons
Fresh garlic, 1-2 cloves, minced
Your choice of vegetables.  We used the above combination of cabbage, orange cauliflower, crookneck squash, green pepper, and new red onion.  Cut them into a uniform size.

Cook the lentils according to package directions.

While the lentils are cooking, prep the vegetables.  Thinly slice the cabbage, cut the cauliflower into small florets, dice the crookneck squash and green pepper, and thinly slice the red onion.

I love the colors.

In a suitable pan, heat a couple tablespoons olive oil with garlic for 30 seconds. Add prepped veggies to pan and cook until wilted and fragrant.  Season to taste with salt and pepper and set aside.

These are ready to be added to the lentils.

When the lentils are just tender, drain them and add in the cooked vegetables.

This dish was really easy to prepare.  Left-overs are delicious.

Nutritional analysis for 1/8 of the recipe:  about 300 calories, 12 g fiber, almost 9 g protein, 16 g fat with the majority being monounsaturated and polyunsaturated (only 6% saturated), 32 g carbohydrates, over half your daily allowance for iron, almost half your requirements for vitamin C, plus lots of other vitamins and minerals.

- Kim Fielding

Salmon with Tarragon

 

Beautiful salmon with garden herbs.  A quick and easy dinner when served
with steamed broccoli and brown rice.

Our garden tarragon is finally taking off after several rough starts.  Friends have mentioned how easy it is to grow but that hasn't been the case with us.  We finally found a somewhat shady spot with good soil that works for tarragon in our beds.

With that said, not everyone loves tarragon.  I grew up with it and it is an intuitive herb for me.  Bernaise sauce is an amazing, yet indulgent, treat as is tarragon cream over chicken or fish.  Tarragon may be used in teas and soft drinks, and has medicinal and industrial purposes as well.  I hope to make a big batch of tarragon vinegar before the end of the season to use throughout the year.  With a distinctive sweet anise scent and flavor, it is found in cuisines around the world. 

Now that our tarragon plant is thriving, I am excited to use it in our recipes.  This one is super simple!

Serves:  4 - 5
Prep time:  5 minutes

Parchment paper or foil
1 large fillet of salmon, about 1-1/4 pounds
butter or oil, as needed
several sprigs tarragon. about 2 Tbsp chopped leaves
Two lemons, zest the peels then slice fruit into wedges
Salt and pepper

Preheat oven to 325 degrees.



Zest the lemons, yellow part of the peel only.  The white pith is bitter.

Line a large baking sheet with parchment paper.  Brush fish lightly with oil or butter then top with tarragon and lemon peel.

Season with pepper and a pinch of salt.

Cook salmon about 8 minutes.  Let set for a few minutes before serving.

Squeeze fresh lemon juice over to finish the dish.

Each 4-ounce serving of salmon offers approximately 175 calories, your entire daily need for vitamin B-12, and over half your daily need for niacin, selenium, and phosphorous.  We used Coho salmon for this recipe as it is fresh and in season through October.  It offers an ideal ratio of 3:1 parts omega-3 fatty acids to omega-6 fatty acids.

 

My Buddha lemon

Every late autumn/early winter I look forward to finding Buddha's Hand lemons in the Farmer's Markets.  They don't have pulp, juice, or seeds, but their zest is incredible.  When in season, substitute them for regular lemon zest.  I like to keep them on the counter because they exude an amazing citrusy yet floral aroma and my kitchen smells so good.  The zest and peel may be used in a variety of ways to include candied peel, flavored sugars or salt, baked goods, and infused in vodka.  They may be a little pricey, but they are a special treat.  Explore!

 

- Kim Fielding

Simple Ratatouille

All fresh ingredients for the ratatouille make for a delicious treat.

Ratatouille is a French Provencal vegetable stew featuring tomatoes, courgettes (zucchini), eggplant, bell peppers, onion, garlic, and herbs.  Usually served as a side dish, we love ratatouille as a meal with pasta, over fish or other proteins, and as a dip.  Very versatile, there are lots of ways to make this flavorful medley.  To keep things easy, we offer a one-pot recipe which is modified from a ratatouille recipe found on the Real Simple blog.  (They offer great recipes and food ideas.)

A quick note:  this recipe was made at around 7000 feet elevation.  Cooking times may vary (be shorter) if you live in the lowlands.

Simmering and softening the ingredients.

Makes 3 - 4 cups

3 Tblsp. olive oil
3 garlic cloves, peeled and thinly sliced
1 onion, peeled and thinly sliced
1 bay leaf
1 large tomato, coarsely chopped
1 medium eggplant, top trimmed off, unpeeled, and cubed
1 medium zucchini, top stem trimmed off, halved lengthwise and then thinly sliced
1 red bell pepper, remove stem and seeds, cut into quarters, then into thin slices
1/2 - 1 tsp. kosher salt
1/4 - 1/2 C. chopped fresh basil
freshly ground pepper

In a large pan, heat the oil and saute the garlic, onion, and bay leaf over low to medium heat until the vegetables are softened, about 10 minutes.  Add the tomato, eggplant, zucchini, bell pepper, and kosher salt, and cook over medium heat until the vegetables have softened (particularly the eggplant). Stir in the basil and add a few grinds of black pepper.  Remove from heat and serve.

A batch of ratatouille keeps in the fridge for several days.
 Use glass jars with lids for best results. 

One recipe will make six to eight servings.  The entire stew above offers approximately 580 calories, loads of vitamin C, manganese, and fiber.  Be cautious with your use of salt.  This mix is so flavorful, you really don't need to add very much while the mixture is cooking.  My first batch seemed to get saltier as it sat.

This recipe was made in the morning and it just seemed
too perfect not to use it for breakfast.  Voila, top with a poached egg!
The nieces all loved this.  Toast would be a great compliment.

- Kim Fielding

Weeknight Green Bean Supper

Fresh green beans, tomatoes, ground turkey, onions and other seasoning
make a quick and easy supper.

Here we have yet another green bean recipe inspired by the season.  Dr. Mariam first introduced this easy one pot dinner in our book "The Alpha Plan" which offers recipes for college-age kids and new cooks.

Although this recipe features ground turkey, you may also use ground beef or crumbled tofu.  Spices are mild so feel free to add more heat or seasoning as you desire.

Another bonus - this recipe tastes even better the next day.  Great left-overs.

Serves:  6
Prep and cook time:  about 30 minutes

1 onion, finely chopped
2 tablespoons olive oil
A package of ground turkey, 1 pound ground beef, or crumbled tofu
1 pound trimmed green beans, cut into 2-inch pieces
1 can diced tomatoes
dash of salt and pepper
2 tablespoons finely chopped parsley

Saute the onions in the oil for about 3 minutes.  Add the ground protein and cook until no longer pink,  Add the green beans, tomatoes, salt, and pepper, and bring to a simmer.  Cook for 20-30 minutes.  Test the beans for doneness.

Sprinkle the parsley over before serving.  This dish is yummy served with pilaf or brown rice and a green salad.  We have also served the turkey version of this dish with a cauliflower/new potato mash.

Each serving offers about 320 calories, half your RDA for protein and selenium, and a third your daily requirement for iron, niacin, vitamin B6, and phosphorous.  With just shy of 4 grams fiber, be sure to balance the main dish with a high fiber side dish or two.

- Kim Fielding

Tomato Gratin

Fresh end-of-season tomatoes

September is a fun month for me.  We get to enjoy all the summer vegetables and are tickled by those fruits which are starting to appear for fall.  As an instructor for how to incorporate vegetables, fruits, grains, legumes, and nuts into your diet, this is the best time to learn how to do so.

Often times, tomatoes are at their prime in September and early October before the weather starts to change here in California.  But we can soon lose sight of their preciousness when we are faced with their abundance.  Creativity is the key.

This tomato gratin wowed our Healthy Living group and is super simple to prepare.

Servings:  6 - 8
Prep and cook time:  20 minutes

4 large tomatoes, sliced
several sprigs fresh basil, chopped
2 tablespoons olive oil
1 garlic clove,  minced
1 cup Panko bread crumbs
1/2 cup shredded Parmesan cheese

Preheat the oven to 450 degrees.

Slice the tomatoes and place in a 9 x 13 oiled baking dish.  Sprinkle with the basil and season lightly with salt and pepper. 

In a skillet, warm the olive oil and sauté the garlic until just fragrant.  Add the bread crumbs and stir to combine.  Add the Parmesan and take off the heat. 

Sprinkle the bread crumb mixture over the tomatoes and basil and bake about 15 minutes or until the topping is browned.

This smells yummy when it comes out of the oven. 
Use a large spoon to serve.

One-sixth of the recipe offers about 162 calories, 6 grams protein, 18 grams carbohydrates, 7.5 grams fat, and 2.5 grams fiber.  Each serving provides about 20% RDA of thiamine and vitamin C and about 17% RDA of iron.  To make this vegan, simply remove the Parmesan cheese.  If you are salt sensitive, don't add the salt.

- Kim Fielding

White Beans with Roasted Tomatoes and Fresh Basil

Using cooked white beans from a post in March, we liven them up for yet another meal!

When you prepare a one-pound bag of dried beans, get ready for left-overs.  This version using white beans is delicious.  Pair this recipe with grilled meats or by themselves with a big greens salad for a vegan meal.  The beans are my variation of a terrific recipe found on epicurious.com from Gourmet Magazine, June 2004.

Prep time:  10 minutes                                         Cook time:  45 minutes
Serves:  6

One-half recipe of Basic White Beans, cooked, using our blog recipe from March 2013
1 basket small tomatoes, sliced in half
Several Roma tomatoes, sliced in half or quarters if large
Olive oil
Sugar
Salt and pepper
Fresh basil

Preheat oven to 350 degrees.

Place tomatoes cut-side up on a baking sheet and toss with olive oil to coat the pan and the vegetables.  I like to use my hands to make sure each tomato is oiled and the pan is too.  Sprinkle tomatoes with sugar, salt and pepper.  Bake for 20 minutes.  Remove the smaller tomatoes to a plate and reserve.  Add more olive oil to pan if it looks like it is dry (be generous) and make sure larger tomatoes aren't sticking.

Rotate pan and bake another 20 minutes or until tomatoes are softened and glazed.

Cut larger tomato pieces into bite-size pieces and add all cooked tomatoes to the cooked beans.  Scrape oil and tomato drippings from pan into beans.  If there are burned bits, avoid adding them to the mix.  Slice 1/4 cup basil leaves into slivers and add to the bean/tomato mixture.  Save some leaves to serve on top.  Season to taste with salt and pepper and serve.

Nutrition from this dish is awesome:  Each 1/2-cup serving offers 11 grams fiber, 9 grams protein, 33% of your daily requirement for iron, and only 180 calories. 

- Kim Fielding

Farro Salad

The farro is lightly seasoned with chicken broth and is slightly creamy.

Several years ago I was lucky to have lunch at a delicious Italian restaurant in downtown Palo Alto which, sadly, is no longer in business.  This salad was on the menu and I have never forgotten it.  The original salad was served over tender mache, but any fresh soft lettuces will do.  The above mix features a variety of heirloom leaves.  Vibrant tomatoes add a wonderful contrast to the soft farro.

Serves:  4
Prep and cook time:  30 minutes

1 cup water, plus extra if needed
1/2 teaspoon chicken broth paste
1/3 cup farro
Lettuces
Vinaigrette - two parts extra virgin olive oil, one part vinegar, salt and pepper to taste (adjust amounts as needed per your preference).
Tomatoes

Thank you Costco for providing this otherwise expensive grain.

Mix together the chicken broth paste and water and bring to a boil.  Add the farro and cook according to package directions, stirring often, about 20 minutes or until farro is tender.  Add more water to keep the farro moist if needed.

I prefer this brand to old-fashioned boullion cubes becuase it doesn't contain MSG and has reduced sodium.

Prepare a light vinaigrette.  Place washed lettuces on a plate.  Add farro to the salad and put tomatoes around the farro.  Drizzle with vainaigrette and serve.

The salad offers around 215 calories, over 6 g protein, almost a full daily dose of manganese, and about 170 mg potassium.

- Kim Fielding

Shredded Salad to accompany Asian Sliders

Lightly dressed and full of flavor.

This simple salad is perfect with the Asian sliders.  Crunchy cabbage and carrots are a contrast to the relatively soft mini burgers.

Serves:  4
Prep time:  15 minutes

2 cups shredded cabbage
3 shredded carrots
2 tablespoons roasted sesame seeds
a handful of torn cilantro leaves
Vinaigrette:
1/4 cup canola oil
2 tablespoons rice wine vinegar
1 teaspoon honey
salt and pepper

Place salad ingredients in a bowl.  Mix together vinaigrette ingredients and add just enough to salad to moisten.  Serve alongside the sliders.

Each serving of salad offers between 150-165 calories (depending on how much dressing you use), 2.5 g fiber, 1 g protein, 8 g carbo, 14 g fat, and generous doses of vitamins A, B6, C, and E.  Remember that you only need to add dressing to moisten the salad.  The less you use, the less calories and fat you consume.

- Kim Fielding

White Beans with Bacon

Our same white bean recipe with a little added bonus!

In our previous post, I outlined the basics of making white beans.  To jazz them up for a second or third meal, we add bacon and shallots to this version.  Granted there are already onions in the basic recipe, they melt away during cooking for the most part.

Serves:  8
Prep time:  10 minutes
Cook time:  20 minutes

4 cups pre-cooked white beans
4 slabs bacon, preferably organic, chopped
1 shallot, chopped

Cook the bacon and set aside.  Keep the residual fat in the pan.

Pat as much grease off as possible.

In the same skillet, add the chopped shallots and cook in the bacon fat. 

Sautee until tender and slightly golden.

Add cooked bacon and shallots to 4 cups Basic White Beans.  Voila!  That is it.

Nutritionally speaking, bacon adds sodium and fat to the recipe so if you are salt-sensitive, forgo this recipe.  Flavor-wise, this is a yummy way to extend the beans and adds more protein to make a meal.  Left-over vegetables may be added such as cooked chopped zucchini, peppers, fennel, eggplant, root vegetables, and tomatoes to name a few.  Use what is fresh and in season.   Per serving, bacon adds about 40 calories to the Basic White Bean Recipe. 

Don't waste food.  Beans act as a wonderful camoflage for using up left-over veggies.

- Kim Fielding

Basic White Beans

White beans with onion and garlic.  You can use
any type of bean you wish of course, these just happen
to be navy beans.

Has anyone noticed how much food prices have gone up lately?  It is disheartening to think that with high unemployment and inflation, people are going hungry around our nation.  There are some basic food items however that are affordable and healthy. 

Beans, peas, and legumes are a great example of bang-for-your-buck healthy living.  One pound of dried beans costs very little.  Canned beans are also inexpensive.  Beans take a while to simmer on a stove, but the prep time is quick and easy.  Bean cook times will vary based on the type of bean you are using.  Check the back of the bag for directions.

Serves:  12
Prep time:  20 minutes                        
Cook time:  up to two hours

1 pound bag of dried beans
1 onion
1 small head of garlic
Seasoning to taste after cooking

Place the beans in a large pot and pick through to remove any stones or shriveled beans.  Add water to cover by an inch.  Bring to a boil and cook for 15 minutes.  Remove the beans from heat and allow to cool.

Peel and chop the onion into large wedges.  Slice the top off the garlic head to expose the cloves.  Set these aside while you drain the "quick-soaked" beans.  Return the beans to your pot and add the onion, garlic, and water to cover by 2 inches.

Notice that I left the papery skin on the garlic. 

Boil for about two hours or until the beans are tender.  Drain the beans.  Using your hands, gently break up the onion and squeeze the tender garlic cloves out of their skins.  Discard the skins.  Incorporate the onion and garlic into the beans and season with salt and pepper to taste. 

Fresh boiled beans have such a wonderful taste and can accompany most meals.  In Italy, they are often paired with pasta!  Beans will take the place of bread at a table.

A couple of ideas for beans with dinner:  roast chicken, white beans, green salad and roasted broccolini.  Or, grilled lean beef such as flank steak or skirt steak, beans, and roasted peppers and red onions along with green salad.

Store in the refrigerator for up to three days after cooking.  They can be mixed with other ingredients, such as chopped roasted vegetables, toasted nuts, or herbs, for variety in future meals.

A pound of navy beans serves 12 people.  One half cup serving has a nutritional content that includes less than 200 calories, 8.5 grams protein, 6 grams fiber, one third your requirement for iron and an abundance of manganese.  (Manganese acts as a "cofactor" to many enzyme-related functions in our bodies).  This is a power food.

- Kim Fielding

Lemony Green Beans with Walnuts

Toasted walnuts and a lemony zing make this dish shine.
 

Green beans are a fixture on our Thanksgiving table.  This simple edition may be prepared in advance and served cold, room temperature or even gently reheated so not to overcook the beans.  This recipe has been adapted from one that was published by Bon Appetit, November 2009.

serves:  4                                prep time:  15 minutes

8 ounces green beans (I used prepackaged and prewashed Haricot Vert)
1/4 cup chopped walnuts, toasted in a skillet
1 lemon, peel and juice
1 tablespoon minced shallot
1 tablespoon olive oil
1/2 teaspoon Dijon mustard

Bring a pot of salted water to a boil and cook the green beans for 5 minutes.  Drain in a colander and set aside.

Meanwhile, peel off about 1/3 of the lemon's rind and slice the peel into thin slivers.   Squeeze enough lemon for about 1 tablespoon juice into a small bowl.  Add shallot, olive oil, and Dijon mustard and blend to make the dressing.

In a larger bowl, combine the cooked green beans, toasted walnuts, and lemon peel slivers.  Add the dressing and stir well.  Season to taste with salt and pepper if desired.

Calories per serving comes in at about 100 calories and offers 1-1/2 grams fiber, and omega-3s from the walnuts.

- Kim Fielding

Thai Green Curry with Salmon

This one-pot stew took all of 15 minutes to prepare.  Serve over
your choice of rice or rice noodles, or by itself.

While on vacation, I love to browse through cooking magazines which I never seem to have time to do when at home.  One of my favorites is The Best of Fine Cooking, Cooking Fresh which is a seasonal publication.  In this spring's edition, there is a recipe for Thai Green Curry Shrimp.  With just seven ingredients, this sounded like the perfect recipe.  My cabin's pantry however didn't offer all the exact items listed.  No worries.  Substitutions were made and the result was a flavorful and colorful stew.  Although I didn't add it here, cubed butternut squash, sliced onions, and other vegetables may be added to the mix after the sugar.  Just make sure they are almost tender before adding the salmon, basil, and peas.

serves:  4             prep and cook time:  15 minutes

1 can lite coconut milk

Several tablespoons Thai green curry paste

2 tablespoons Tamari lite-sodium sauce

1 teaspoon brown sugar

1 pound salmon, skinned and cut into cubes

1 cup lightly packed fresh basil leaves, torn into smaller pieces

1 cup frozen peas, thawed

Bottled curry paste comes in several varieties:  green, red,
yellow, and others.

In a large pan, heat the coconut milk until simmering.  Add the curry paste and stir until mixture is blended and smooth.  Cook for about 3 minutes.  Add the Tamari and sugar and simmer another 5 minutes, stirring occasionally.

Add in the salmon and raise the heat to medium-high.  Cook and stir until the salmon is almost done, another few minutes.  Stir in the basil and peas and cook, stirring, until the salmon is done and the peas are heated through. 

Calories for the stew alone is approximately 270.  Add one cup of cooked rice noodles and this is another 190.  Or, 1/2 cup cooked brown rice adds 108 calories.  Offer a tangerine for dessert.  The entire meal with green curry salmon, brown rice, and tangerine offers 415 calories and over 5 grams of fiber.

Note:  Fat in foods adds flavor.  So does salt.  These are facts.  In real life, we as cooks are both aware and cautious of how much to season the foods we offer you.  Some of the recipes we offer may seem bland because they are lightly seasoned with salt.   The benefit of cooking this way is that our taste buds adapt to the flavors of real foods.  If you buy fresh foods several times a week, everything will taste good!

- Kim Fielding

Quick Carrots with Parsley

A colorful addition to any meal.

Carrots, with their year-round availability, are a versatile vegetable in any chef's repertoire.  Added as a base to soups and stews, served raw, or as a salad or side dish, they compliment every season's cuisine.  On this particularly warm day, I briefly simmered the carrot coins until crisp tender in the morning then refrigerated them.  Later that day, I added a simple vinaigrette and topped with fresh chopped parsley.  Cilantro would do nicely as well.  That is it!

serves:  5               prep and cook time:  15 minutes

5 large carrots, cut into coins across the diagonal
3 tablespoons canola oil
1 tablespoon vinegar
Salt and pepper
Fresh parsley, chopped

Cook the carrots until just tender, about 2-3 minutes.  Refrigerate until ready to serve.

Whisk together oil, vinegar, and salt and pepper to make a light vinaigrette.  Just before serving, toss the carrots with the dressing and top with parsley.

Calories per serving is approximately 100 calories with 2 g fiber and almost 100% RDA of vitamin A.

The carrots complimented a menu consisting of grilled chicken, quinoa salad, and a tossed green salad.

Note:  a teaspoon of Dijon mustard may be added to the dressing to give it a thicker texture and a little bit of zip!

- Kim Fielding

Tomatillo Sauce

From left to right, a tomatillo with it's papery husk, a tomatillo
with the husk still attached at the top, and a peeled tomatillo.

Tomatillos are not tomatoes but are part of the same family.  Tiny seeds inside look like the tomato and it is easy to see why the mistake is often made.  They come wrapped in an inedible paper-thin husk which is removed before cooking and eating.  The tomatillo inside is slightly sticky and needs to be rinsed off before proceeding.

Tomatillos made into green sauce is divine.  I am such a nut for this sauce that I make it and freeze it so I can have it year round.  Tomatillo sauce is great in tacos and enchiladas and is prominent in Mexican cooking.  Mix it into pulled pork or shredded chicken as a great base for tacos or burritos.   Another idea is to spoon tomatillo sauce over poached eggs on corn tortillas, a green version of huevos rancheros.  Enjoy!

This recipe was inspired by Tyler Florence on foodnetwork.com. 

Makes 2 cups                    Prep and cooking time:  about 30 minutes

1 pound whole fresh tomatillos, husk removed
2 cloves garlic, peeled and halved
1/2 yellow onion, chopped
1/4 - 1/2 fresh jalapeno, chopped
1/2 cup chopped cilantro
salt and pepper to taste

Rinse the tomatillos and add to a pot along with the garlic, onion, and jalapeno.  Add water to cover the vegetables and bring to a boil.  Cook until the tomatillos are tender, about 7-10 minutes.  Remove from heat.

Tomatillos, onion, garlic, and jalapeno go into the pot with
enough water to cover.

Using a slotted spoon, remove the cooked vegetables from the pot and place in a blender.  Add the cilantro and blend until smooth.  Season to taste with salt and pepper.

If you like more heat, add more jalapeno.  If you like a bit of tartness, squeeze lime juice into the mix.

Add done!

An entire batch of tomatillo sauce offers almost 10 g fiber, about 5 g protein, and about 170 calories.  I usually limit or omit the salt.  Just go easy on it.

- Kim Fielding