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Stuffed Peppers With Quinoa, Feta & Summer Veggies

17 Jul

This weekend was filled with chicken sausages and potato salad.

This weekend was filled with a shared lunch at the Spotted Pig-the gargantuan burger with Roquefort cheese and shoestring fries, and the poached eggs with corned beef hash.

There was a cappuccino to be had at the new cafe around the corner from me, Kuro Kuma.

I wanted to squeeze in a meal at the new ramen joint nearby, Jin Ramen, but my belly just could not budge any further.

Sometimes you just have to sit back and indulge yourself. Hey, at least I was eating healthy breakfasts all weekend: I had oatmeal one day and a banana almond smoothie the next. With some plums and nectarines to fill in the gaps. So sweet and ripe, they tasted like honey!

I’m balancing things out today with loads of summer vegetables and a healthy bean and grain combo.

Holy smokes, people, do you know how good red bell peppers are for you?

Red bell peppers rank very high in Vitamin C content, with 140 mg of Vitamin C per 1/2 cup chopped red bell pepper. That’s higher than orange juice (75mg per 3/4 cup), broccoli (50mg per 1/2 cup), and strawberries (50mg per 1/2 cup).

The red color in bell peppers comes from natural plant pigments in the carotenoid family (specifically lycopene, lutein, and zeaxanthin). Lycopene is a carotenoid and an antioxidant that helps the body reduce the risk for certain types of cancer, and heart disease, in addition to helping lower blood pressure and LDL cholesterol. It is also great for protecting the tissues in your body and strengthening your immune system.

I won’t get into any more technical terms, but red bell peppers and red tomatoes pack quite the punch. Not to mention how good zucchini and corn and onion are for you. And you can be sure that the ever touted holy grail of grains, quinoa, is a steal when it comes to your health.

Once upon a time I lived in a big cooperative-living house. 2 people would cook dinner five or six nights a week for the whole house (~60 people). Stuffed peppers was an ever popular dish that was guaranteed to please a hungry household. So versatile, you could fill these gems with any kind of grain/veg./protein combo and never get bored. I was drifting down memory lane tonight while enjoying my pepper, prepared my favorite way…

The feta cheese holds its shape nicely under the oven heat, but once you pop a cube in your mouth, it just melts on the tongue into salty savory bliss. And I love how the quinoa gets slightly crunchy on top after being in the oven. Ugh, so good.

Stuffed Peppers with quinoa, feta & summer veggies

adapted from SmittenKitchen

1 cup dry quinoa

bell peppers (I used 3 peppers, but still had some quinoa salad left over, which I was happy about)

1 tablespoon olive oil

1/2 of a large onion, chopped

2 ears of corn, shaved off the cob

1-2 medium zucchini or summer squash

3 tablespoons tomato paste*** see note

1 cup halved cherry/grape tomatoes

1 15-oz can chickpeas, drained and rinsed

4 oz of feta, chopped

seasonings: salt, pepper, dry oregano (maybe 1/2 teaspoon), fresh basil (to taste)

1. Rinse the quinoa. Add the quinoa and 2 cups of water to a small pot or saucepan. Bring to a boil. Reduce the heat to a simmer, cover the pot, and let it go for about 12-15 minutes, until the quinoa is cooked (should be light and fluffy with all of the water absorbed). Set aside.

2. Preheat the oven to 350 degrees F. Halve the bell peppers and take out the seeds and membrane (I like to keep the green stem for aesthetics). Line a baking sheet with parchment and place the pepper halves face up on the sheet. Bake for 15-20 minutes, until the peppers start to soften slightly. Take the peppers out of the oven and let them sit while you prepare the filling.

3. Heat the olive oil in a large pan. Add the onion, corn, and zucchini. Cook for about 5-8 minutes until the veggies start to soften slightly. Add some seasonings (salt, pepper, herbs) to taste.

4. Turn off the heat and add the tomatoes, chickpeas, and tomato paste to the veggie mixture. Add 2 cups of cooked quinoa to the mix (save the remaining quinoa for another use i.e. muffins?!). Toss in the feta cheese.

5. Fill the pepper halves with heaping amounts of the quinoa mixture. It is ok to have some leftover mixture for nibbling on later in the week. Bake the filled peppers for another 15  minutes. Enjoy!

***Note: Don’t you just hate opening up a can of tomato paste only to use a mere few tablespoons worth? Me, too. A great tip from registered dietitian Jackie Newgent is to freeze leftover tomato paste (wrap it in a cylinder in saran) and slice it off as needed. Preventing waste in the kitchen. Love it!


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Potato Salad With Pickled Red Onion

14 Jul

Sure, I’m saving pennies in the kitchen with potatoes and eggs. But all spruced up in a nice bowl with fresh herbs and pickled red onion? Now we’re talkin’ haute cuisine.

Pickled red onions are showing up in nearly every restaurant these days. And it could not be easier to make them at home. Thin slices of red onion taking a dip in some apple cider vinegar and salt. Done.

I was having a tough time deciding whether to make the salt and vinegar potato salad from Tracy and Joy’s blogs or the classic all-American potato salad from Deb. So I combined the two. I’ve got the pickled onion and green beans AND the eggs with the creamy dressing.

Fresh basil and lots of cracked pepper.

With a grilled chicken apple sausage in a bun (grilled in the cast-iron skillet).

Someone ring the dinner bell!

Potato Salad With Pickled Red Onion

Adapted from SmittenKitchen

Makes about 4-6 servings

1 1/2 lbs red potatoes (I used about 4 large red potatoes); washed

3 eggs, hard-boiled, peeled, chopped (see recipe below)

optional: 8-10 green beans (you could use celery, too)

1/3 cup mayonnaise ***NOTE: I used a ratio of about 1:2 parts nonfat plain yogurt to mayo

1 tablespoon Dijon mustard

1 tablespoon apple cider vinegar

about 1 tablespoon basil, cut into ribbons (I did this to taste rather than measure)

salt and pepper, to taste

pickled red onion, to taste (see recipe below)

The first step is to get the pickled red onion started (see recipe below) because it takes about an hour before it is ready to use.

Next, get the potatoes boiling. If your potatoes are big, you can slice them in half for quicker cooking. Place the potatoes in a pot and cover them with water. Bring to a boil, then reduce the heat to a simmer. Check the potatoes after about 15 minutes of simmering (mine took about 30 minutes to be fully done). Insert a fork or sharp knife into a potato, if it meets just a bit of resistence, the potatoes are almost done cooking. If you are using green beans, place them in the water about 3-5 minutes before your potatoes are done cooking. Once everything is done, drain the water.

While the potatoes are simmering, you can prepare the dressing. In a large bowl, whisk together the mayo/yogurt mixture, the mustard, and the vinegar. I added a dash of salt and pepper here.

Once the potatoes are cool enough to handle but are still pretty warm, chop them up into bite-sized chunks. Chop the green beans into tiny rounds. Have your chopped hard-boiled eggs ready. Toss the potatoes and green beans together with the dressing. Add the eggs in. Add some basil ribbons and the pickled red onion. Finish with another few dashes of salt and pepper.

Quick Pickled Red Onion

From Shutterbean and JoytheBaker

1 red onion, cut in half and very thinly sliced

1/4 cup apple cider vinegar

1/2 teaspoon salt

Combine the onion slices, vinegar, and salt in a bowl. Toss everything together and let the mix sit for about 1 hour at room temperature, stirring occasionally. That’s it.

You can store leftovers in an airtight tupperware container or jar in the refrigerator.

Hard Boiled Eggs

eggs

Place the eggs in a pot. Cover them completely with water. Place the pot on the stove and heat until the water comes to a boil. Once boiling, shut off the heat and cover the pot. Wait 10 minutes, then drain the water out and place the eggs in a bowl of ice water to stop them from cooking more.

Peel and go!

Farmer’s Market-Inspired Tacos

22 Jun

It’s taco time!

Steamed corn tortillas, refried black beans, garlicky sauteed summer squash, blanched asparagus, fresh basil, cheesy shreds, salt n’ pepper.

There’s no better way to enjoy fresh summer vegetables.

I was inspired by the produce at the little farmer’s market near my apartment.

Not necessarily the traditional accouterment for tacos, but I went with my craving.

I’m a sucker for oven-roasted asparagus, but there was no way I was turning on the oven today, not in this 100 degree weather.

Instead, I boiled water in a large saucepan, salted the water, dropped the asparagus in for 3 minutes, took them out with tongs, and seasoned them with salt and pepper. All too easy and the result produced the most vibrant green asparagus I ever laid my eyes on.

Heavy on the garlic. That was my motto for the summer squash saute. I lightly fried the garlic in just a little oil, then added my thinly sliced squash to the pan, sautéing until browned. The trick is not to move things around too much in the pan. Only stir every 1-2 minutes or so.

Basil gets thinly sliced into a chiffonade (just roll the leaves and slice into thin ribbons) and added at the very end of cooking.

I purchased Thai basil, which has a more licorice/anise flavor profile versus the sweeter Italian basil. You can use either basil variety interchangeably. I was feeling experimental today so I went with Thai. Talk about fusion! Of course, you could always use cilantro or another herb of your choice in this dish.

Steaming tortillas is a cinch in the microwave.

Place two tortillas side by side on a large plate. Top with a damp paper towel. Place two more tortillas on top plus one more damp paper towel to cover everything. Heat in the microwave for 1 minute and you’ve got yourself steamed tortillas (enough for 2 servings= 2 corn tortillas per serving).

 Have you tried refried black beans yet? Tasty town. Out of the can and into a small pan to be heated with a little grated cheese on top. Protein power.

Taco assembly involves a hefty helping of beans spread onto a steamed tortilla. Topped with the summer squash saute, 2 or 3 asparagus spears, some extra grated cheese, and basil. Salt and pepper make my wheels turn. You can add some hot sauce or chili flakes if you wish.

Tacos in the summer are a must. Check out these charred corn and feta tacos that I made last summer.

Vegetarian tacos=rad.

Farmer’s Market-Inspired Tacos

1 bunch of asparagus

3 medium summer squash/zucchini

1 tablespoon oil (canola)

3-4 garlic cloves, minced

1/2 teaspoon chili powder

fresh basil, about 6-7 leaves picked

1 can refried black beans

about 1/2 cup grated cheese of your choice (I used sharp cheddar and smoked gouda)

corn tortillas

Snap the woody ends off of the asparagus. In a large saucepan, bring water to a boil. Once the water boils, add some salt. Gently drop the asparagus into the water for 3 minutes. Take the asparagus out of the water with tongs, season with salt and pepper, and set aside. Dump out the excess water.

Halve and thinly slice the summer squash. In a pan (you can use the same pan as above so long as you dry it out), heat the oil. Add the garlic and cook for about 1-2 minutes. Add the squash and saute until browned. Only stir every 1-2 minutes so that the squash can get nice and golden brown. Add the chili powder and some salt. Roll the basil leaves up and slice them into thin ribbons. Once the squash is nearly done cooking, stir in the basil leaves and turn off the heat.

To prepare the beans, open the can and place the contents into a small saucepan. Heat on low. Add about half of the grated cheese and stir into the beans until melty.

To steam the tortillas, place tortillas onto a plate with damp paper towels between each tortilla. Heat in the microwave for 1 minute or until soft and pliable.

To assemble the tacos, spread a hefty amount of beans onto a tortilla. Add some squash. Place 2 or 3 asparagus spears on top. Garnish with extra cheese, basil, salt, and pepper.

You’ve done well, my friends.

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Tofu Bento Bowls

10 Jun

A light dinner for a warm summer night.

A vegetarian take on the Japanese bento box, the containers with separate compartments usually used for  lunch to-go.

Vegetarian Times Magazine is a great resource for healthy vegetarian meals. This Tofu Bento Bowl, along with the Hearty Grain Soup With Beans and Greens and the Peanut Butter Banana Bread With Chocolate Chips are some of my favorite recipes that I tend to make over and over.

Finally, I felt satisfied with my skillet tofu skills. The secret? I drained and patted the tofu until it was nice and dry, which, as so many tofu experts preach, is the best way to ensure a great tofu product. No excess water to interfere with the heat and the sauce that flavor the tofu. I also tried not to turn the tofu very often; I just let it get nice and brown and flipped it only once or twice.

Tofu Bento Bowls

serves 6, adapted from Vegetarian Times Magazine (october 2006 issue)

For some crazy reason, I did not have hot chili-garlic sauce (I know, I need to get on that asap). I omitted the chili-garlic sauce and instead used a combo of a spicy chili sesame oil and a regular dark toasted sesame oil. I also sprinkled a few red chili flakes into the mix for an added kick. 

I also used lime instead of lemon because that was what I had on-hand. 

You could also omit the yogurt in the recipe to make this a vegan meal. And if you use a gluten-free soy sauce, this could be a gluten-free meal! Boom.

Spicy Tofu

1/4 cup low-sodium soy sauce

1/4 cup hot chili-garlic sauce

2 Tbsp. dark sesame oil

14-oz. extra firm tofu, cubed

5 green onions, finely chopped (about 1/2 cup)

1/4 cup nonfat plain yogurt

2 Tbsp. lemon juice

Salad

1/4 cup low-sodium soy sauce

2 Tbsp. lemon juice

1 Tbsp. minced fresh ginger

1 tsp. hot chili-garlic sauce

2 cups cooked brown rice

4 1/2 cups mixed baby greens

2 carrots, peeled into ribbons

1 cucumber, thinly sliced (about 1 1/2 cups)

1 avocado, peeled and sliced

1 Tbsp. toasted sesame seeds

To make the Spicy Tofu: First, drain and pat your tofu dry. Wrap it in paper towel and put a skillet on top to ensure that the tofu dries out. Change the paper towel a few times.

While the tofu is drying, whisk together the soy sauce, chili-garlic sauce (if using), and sesame oil in a bowl. Cube the tofu and add it to the sauce mixture. Heat a nonstick skillet over medium heat. Let the pan get hot. Add the tofu in one layer and cook it for about 10 minutes, or until browned, turning occasionally. Save the remaining sauce. Cool the tofu.

Add the green onions, yogurt, and lemon juice to the remaining sauce. Toss it with the tofu.

To make the Salad: Whisk together the soy sauce, lemon juice, ginger, and chili-sauce in a bowl (I added some more scallions to the dressing). Mound the rice into bowls. Top with greens. Add the carrot ribbons, cucumber slices, avocado, and tofu. Sprinkle with sesame seeds and serve with the sauce.

Nutrition Info Per Serving: 297 calories, 12g protein, 15.5g total fat (2g sat. fat), 30g carbohydrates, 0mg cholesterol, 858mg sodium, 6g fiber, 3g sugar

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3 Bean Summer Salad With Corn, Tomato, Avocado, & Lime

28 May

A colorful healthy salad to ring in the summer. This salad was inspired by Cooking Light’s Summer Salad  slide show. I don’t own a grill, so I adapted the recipe to accommodate my NYC apartment lifestyle.

A delight on its own with some fresh ground pepper.

Perfect with feta (or cotija) stuffed into lightly fried corn tortilla tacos. Or simply pair the salad with tortilla chips for a crunchy appetizer or snack.

This also makes a nice little side dish to accompany some heart-healthy salmon (I purchased my salmon already grilled and cooked at Whole Foods).

3 Bean Summer Salad With Corn, Tomato, Avocado, & Lime

from CookingLight

makes 12 servings (serving size: 2/3 cup)

If you have a grill, you can grill your onion, corn, and jalepeno (click on the link to the Cooking Light recipe). If you do not have a grill, follow my directions below

1 pint cherry or grape tomatoes, halved

1 teaspoon salt, divided

1 jalapeno, minced

1/2 of a large onion

3 ears of corn, shucked from the cob

1/3 cup cilantro, chopped

1/3 cup lime juice

1 can pinto beans, no salt added, drained and rinsed

1 can black beans, no salt added, drained and rinsed

1 can kidney beans, no salt added, drained and rinsed

2 avocados, peeled and diced

olive oil, for sauteeing

Place the sliced tomato halves in a large bowl. Add 1/2 teaspoon of salt, mix, and let this sit while you prepare the rest of the salad.

In a large saute pan, heat some olive oil. Add the onion and saute for about 5-7 minutes. Add the jalapeno and corn and saute for another 5-7 minutes.

Add  the corn mixture to the bowl of tomatoes and toss with the remaining 1/2 teaspoon of salt. Add the beans, cilantro, lime juice, and avocado. Grind some fresh pepper over the top and enjoy.

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