Cherry Tomato Salad

Vibrant colors, fresh produce, and a lively vinaigrette.
 This salad goes with any meal.

Cheery cherry tomatoes flourish in our gardens throughout the summer.  Because they are easy to grow, it seems everyone has a plant in their backyard this time of year.  Today's salad features simple preparation and presentation.  Using mixed color tomatoes or just a red variety is your choice.

Serves:  4
Prep time:   15 minutes

1 generous cup cherry tomatoes, halved
1 recipe vinaigrette
1/4 cup torn basil leaves
Lettuces:  romaine, butter, green or red leaf, baby kales

Vinaigrette:
2 tablespoon light olive oil or canola oil, or one tablespoon of each
1 tablespoon rice wine vinegar
salt and pepper to taste, approximately one pinch salt and two or three grinds of pepper
 

Try to make pieces the same size.  Larger tomatoes may be cut into thirds.

Wash and blot dry all produce.  Cut cherry tomatoes for the salad.  Prepare the vinaigrette.

Basic vinaigrette is a staple in European households.  No one need buy dressing when this is so easy to prepare.  Dressings keep in the fridge for weeks.

Whisk together vinaigrette ingredients.  Or, place ingredients in a lidded jar and shake to emulsify.  Adjust seasoning to taste.

I prefer a two parts oil to one part vinegar dressing.  However, others like a less tart vinaigrette. Add a little more oil if need be.  Be sure to season to taste.  Remember, if it needs more tart, add more acid - vinegar.  If it needs taming down, add more oil.  Once you get the hang of making dressing at home, you can experiment with added herbs and spices to customize the recipe depending on what you are serving.

Tear the lettuces and place on a platter.  Mix together cut tomatoes and torn basil.  Add half of the dressing to tomatoes to moisten and stir.  Spoon the tomato mixture over the lettuces and drizzle salad with remaining vinaigrette. A sprinkling of coarse salt and coarse ground pepper may be added if you feel it needs it.  Not necessary though.

Each serving using mixed lettuces offers 73 calories, just less than 1 g fiber and protein, and 10% of your vitamin E requirement.  If you use just kale as your lettuce, the salad offers 86 calories, 1.2 g fiber, and 1.5 g protein.

Baby kales are now available in pre-washed packages at Trader Joes.  Because they are so young and tender, they don't have the strong earthy or bitter taste that some people are turned off by.  Try these.  They are a super food.

Lettuces in the above salad feature heirloom butter lettuce, kale, and romaine from our garden.  Lettuces are prolific garden specimens.  Several adult plants each will keep you in leaves for at least a few weeks. Trim lettuces for eating from the base of the stem and work upward as the plants grow.

- 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

Asian Sliders with Shredded Salad

Low in calories, high in nutrients, these sliders are sure to delight.

Sliders, which are cute mini-burgers, are super easy to make and eat.  Adding Asian-style ingredients, these three-bite treats are juicy and flavorful.  I usually make several extras because the boys always come back for more later in the evening or for lunch the next day.

Check our next post for the shredded salad recipe.

Serves:  4, with left-overs                                      
Prep time:  10 minutes                             Cook time:  15 minutes

1 package ground turkey, 1.25 pounds
6 scallions, trimmed and chopped
1-2 tablespoons soy sauce
1 can water chestnuts, chopped
1 large clove garlic, minced
ground black pepper
1 package slider buns (12)
Fresh washed lettuces

Mix ground turkey with scallions, soy sauce, water chestnuts, garlic, and pepper in a bowl with your hands.  Don't over mix.  Form 12 evenly size balls, then flatten into patties with the centers slightly pressed in.  Spray a skillet with Pam.  Cook the patties until no longer pink flipping just once.  Don't press on the burgers or you will squeeze the juices out!

Place a patty on a bun, top with lettuces, and serve.

All cooked and ready to go.

A regular size hamburger can offer as many as 600 calories!  These little gems come in at under 150 calories each.  We didn't add any condiments because they are juicy enough without them.

Each slider offers 5 g fat, 15 g carbos, and 9 g protein with 20% of your daily requirement for iron.

- Kim Fielding

Left-Over Asparagus Couscous Pilaf

Yesterday's side dish is this day's glory!

Pilaf is traditionally a thin wheat noodle combined with rice.  Remember Rice-A-Roni?  This is a modern take on that idea:  pasta (whole grain Israeli couscous) combined with rice (in this case brown rice) and added vegetables and optional nuts.  Chicken or vegetable broth may be added as needed to moisten the mix.

Asparagus couscous is great for reinventing left-overs.  Using the asparagus couscous recipe in our previous blog, simply add cooked brown rice (perhaps another left-over?), toasted (or not) almond slices, sunflower seeds, and other vegetables as you like.  Cooked shredded carrots and zucchini, broccoli florets, and cauliflower florets, make this a multi-seasonal option.  Reheat gently and stir thoroughly to meld flavors.

Enjoy and experiment.   P.S.  Israeli couscous is the size of a small pellet.  Regular couscous is a much finer pasta.

- Kim Fielding

Israeli Couscous with Asparagus

What do you do with left-over asparagus stems?

When you trim asparagus for preparation, you snap it.  In other words, you bend the stem until it snaps at the point where the tender parts meet the woody parts.  Most people toss the asparagus bottoms into the compost pile but the woody parts are still usable and yummy.  They make a delicious stock if you are venturesome.  We like to slice and saute them to be added to whatever grain we are making that day.

Prep time:  5 minutes                             Cook time:  20 minutes
Serves:  6

2 tablespoons olive oil, or 1 tablespoon olive oil and 1 tablespoon butter
1 leek or shallot, chopped finely
Asparagus stems from one bunch, sliced
3 cups whole wheat Israeli couscous, cooked according to directions
Chicken broth, vegetable broth, or water as needed to moisten
Salt and pepper to taste

Heat the oil in a skillet and saute the leek or shallot for about 30 seconds.  Add the asparagus stems and cook until tender.

Add the cooked couscous to the pan.  Stir thoroughly then season with salt and pepper to taste.  Moisture can be added at this point but it usually isn't needed.

An easy one-pot side dish.  Add cubed tofu to make this a meal.

That's it.  I sure love easy to prepare dishes! 

Calories and nutrition for asparagus couscous: 1/2 generous cup serving offers approximately 135 calories, 3-1/2 grams protein, and almost 2 grams fiber.  This recipe rocks with a full complement of selenium (for your eyes and metabolism) and about 10% RDA for iron.

Selenium is found in grains, nuts (Brazil nuts big time), freshwater fish, lean beef and poultry.  As a micro-element, it is only needed in small quantities for our daily functioning.

- Kim Fielding

Not Corny Beef Brisket

Moist and tender, this is delicious!

Corned beef was devised hundreds of years ago to preserve meats by salt-curing.  Not everyone is a fan of corned beef though.  For that reason, I have interpreted a recipe that Tyler Florence published in Epicurious.com that is much lower in salt and fat and is very easy to put together. 

Prep time:  25 minutes          Cook time:  3-4 hours or until tender
Serves:  8

One 3-1/2 to 4 pound beef brisket
4 cloves garlic
1/2 teaspoon kosher salt
1/2 teaspoon dried rosemary, crushed
4 tablespoons olive oil, divided
3 carrots, peeled and cut into coins
3 stalks celery, sliced
1 large red onion, quartered
2 cans diced tomatoes
3 bay leaves
handful of chopped parsley
2 cups dry red wine

Preheat oven to 325 degrees.

Approximately one pound of fat was trimmed from this brisket.

Much better!

Trim most of the fat off of the brisket.  Season lightly with salt and pepper and set aside.

Mash together garlic cloves, salt, and rosemary.  Mix together with 2 tablespoons olive oil and set aside.  Prepare the vegetables and measure out the rest of the ingredients.

In a roasting pan, heat the remaining 2 tablespoons olive oil on the stove top.  Add the seasoned beef and brown on both sides, about 4 minutes per side.

Drizzle the garlic, salt, and rosemary slurry over the top of the meat.  Tuck the vegetables around the meat.  Top with diced tomatoes, herbs, and red wine.

Very fragrant and colorful. 

Cover the pan tightly with foil and set in the preheated oven.  Every hour or so, baste with the juices and reseal.

When the meat is tender, slice against the grain and serve with cooked vegetables.

By itself, 4 ounces of beef offers about 210 calories, a full day's worth of vitamin B-12 and about 80% of your required zinc.  Add carrots, celery, tomato, onion, and cooking broth to your plate and the calories top out at approximately 350.  This is delicious served with crusty peasant bread and a tossed green salad.

Zinc is involved in numerous aspects of cellular metabolism and one of the best sources is lean beef.  Zinc is important for catalyzing enzymes in our bodies, wound healing, immune system support, to name a few.  Zinc is not stored in our bodies so a regular daily intake of this mineral is required.  Thankfully it is found in many of our commonly eaten foods.

- 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

Pho Broth, Vegan-Style

The fragrance of this broth is both exotic and comforting. 

Pho, pronounced "fuhuh", has become my noodle soup of choice on any given day.  Usually made with beef broth and served with beef or chicken and sometimes seafood, it may be prepared vegan.  The best part about Asian soups like this are the toppings that accompany them.  Fresh bean sprouts, piles of Thai basil or cilantro, lemon or lime wedges, thinly sliced jalapeno, scallions, tamari (gluten-free soy sauce), Srichacha, and/or garlicky hot chili paste allow you to customize the heat and seasoning to your personal liking.  A large pot of broth will keep for several days in the fridge.  Just reheat before serving.

A favorite blog of mine is My New Roots, written by Sarah Britton.  This is one of her recipes which I modified to cook in a crockpot.  She has a beautiful writing style and inspiring stories and pictures.  Check her blog out.

serves:  4 or more
prep time:  15 minutes,  cook time:  3-4 hours

6 cups / 1.5 liters water

1 large red onion, coarsely chopped

1 large yellow onion, coarsely chopped

2-inch piece fresh ginger, peel on, sliced
5 whole cloves
3 cardamom pods
3 star anise
1 Tbsp. fennel seeds
1/2 Tbsp. tamari
1 cinnamon stick
1 tsp. coriander seeds
½ Tbsp. sea salt

½ tsp. black peppercorns

Place all ingredients in a large crockpot. Cook on high for 3-4 hours. 

Cook the broth first and keep it steaming hot to serve. Add base ingredients (see list below) to a soup bowl, ladle hot broth over and top with condiments of your choice.  The hot broth will wilt and warm the base ingredients.  

Lime quarters and basil from the garden.  I like to
tear the basil leaves into the soup.

Vegan Pho Noodle Bowl Suggested Ingredients:

Base ingredients
Noodles: soba or rice, pre-cooked or softened according to package directions
Greens: chopped kale, spinach, Swiss chard, Bok choy
Vegetables: broccoli florets, romanesco/cauliflower florets, sliced cabbage (raw or lightly steamed), shredded carrot or thin carrot coins, sliced mushrooms, small canned corn coblets, bamboo shoot slices
Protein: cubed tofu, sliced seitan, shredded chicken or thinly sliced beef

Garnishes
Fresh mung bean sprouts, lime and/or lemon quarters, toasted sesame seeds, Thai basil, sliced spring onion, sriracha, tamari, garlicky chile paste, vinegar

I like my hot sauce.  This is a combo of Sriracha and
chili garlic sauce.  Add to that fresh basil, several squeezes of
lime, and rice wine vinegar or red wine vinegar. 
Stir through and eat with chopsticks and a spoon.

This particular soup featured soaked and softened Maifun rice noodles, diced firm tofu, sliced mushrooms. coarsely chopped spinach, and toppings to include several squeezes of lime juice, torn basil leaves, Sriracha and chili garlic sauce, and lots of vinegar.

P.S.  Forgive me that I haven't mastered the art of photography through steam.  This soup was hot!

This is a low-calorie, low-bad-fat meal.  You won't necessarily feel full after a couple of hours but you will be loaded with great nutrients.

A large bowl of this soup offers approximate 375 calories with 1/4 cup firm tofu cubed, a generous cup of fresh spinach chopped, 2 ounces cooked rice noodles, and 2 large sliced white mushrooms.  Add to that squirts of fresh lime and vinegar, dashes of Sriracha and chili garlic sauce, and fresh basil, and the total comes to just over that.  The soup offers over 600 mg. potassium (around 15% of R.D.A.) 50% of selenium and 80% of manganese.  Manganese is an awesome mineral in that it helps metabolize key elements in our systems, helps maintain thyroid gland and nerve health, helps stablilize blood sugar, and assists with bone strength to name a few.  Adjust the seasonings as you desire.

- Kim Fielding