Tag Archives: healthy

Pan-Seared Mahi Mahi With Sautéed Leeks

16 Jan

IMG_0629

I don’t cook fish very often at home. When I do, I usually opt for salmon, and I usually roast it. I decided to try something new this time…

Mahi-mahi has very little fat, so while it is not the best choice to get those omega-3 fatty acids, it is still a great choice for a low-fat, high protein meal.

While I would have preferred to purchase my fish at the farmer’s market, I didn’t get my act together in time this week, so I purchased my fish from Whole Foods. They sell frozen, wild-caught mahi-mahi there, nicely portioned into 2 6-oz fillets. I defrosted them in the fridge overnight on a covered plate.

IMG_0747

Pan-searing was a lot easier than I thought it would be. With a hot skillet, the fish was done in about 6-7 minutes. And the best part is that I got nice, golden sear marks.

I ate the fish with some sautéed leeks and a quick fennel orange salad (literally fennel, orange slivers, and a touch of OJ + olive oil/salt/pepper).

I brushed the fish with a little bit of teriyaki sauce that I had leftover from last night’s dinner (I made teriyaki bok choy over brown rice with an egg on top!) . You could also just mix together 1 tablespoon of soy sauce and a little fresh lime juice for a quick savory sauce.

IMG_0632

Pan-Seared Mahi-Mahi

Cooking method adapted from Mark Bittman’s Fish

serves 2

2 6-oz fillets mahi-mahi (I cut each fillet in half to have 4 small pieces of fish)

canola or coconut oil

fresh ground pepper

teriyaki sauce (see recipe below)

Make sure the fish fillets are at room temperature and pat them dry with a paper towel. Grind the pepper on both sides of the fillets.

Heat a 12-inch nonstick or cast-iron skillet for about 10 minutes, until smoking slightly. Add the oil, and place the peppered fish on the pan. Cook until browned on 1 side, about 3 minutes. Turn, and brown on the other side. Turn off the heat, brush the fish with the teriyaki sauce, and turn the fish in it a few times.

Teriyaki Sauce

recipe from Chloe’s Kitchen

makes a relatively large amount (maybe about a cup?); store in a jar if you have leftover sauce

3/4 cup water

3 tablespoons soy sauce

1/2 teaspoon fresh grated ginger

1 garlic clove

2 tablespoons maple syrup or brown sugar

1 tablespoon cornstarch

In a medium saucepan, whisk together all of the ingredients. Heat the sauce over medium-high heat, whisking frequently until it comes to a boil. Reduce the heat to medium-low and cook, whisking frequently, until the mixture has thickened and big, syrupy bubbles appear on the surface.

Sauteed Leeks

2 large leeks, green parts removed, washed

1 tablespoon olive oil

salt, to taste

Slice the leeks in half lengthwise, and then slice in half again. Chop the leeks into small pieces.

Heat the oil on a skillet. Add the leeks and saute for about 7-10 minutes, until soft and lightly browned. Add salt to taste.

You could even add a little parmesan or some teriyaki for more flavor. I think these leeks would be great on top of a slice of toasted bread, like a crostini. 

Tags: , , , , , , ,

Steel Cut Oats

5 Jan

IMG_0598

After a recent visit to California, I got hooked on steel cut oats.

Steel cut oats take longer to cook than old fashioned rolled oats (about 25 minutes versus 5 minutes), but they offer a nice alternative texture and are a healthy way to enjoy breakfast on the weekends. This morning, I got the oats started on the stove, and by the time I brewed my coffee and washed my face, breakfast was basically ready.

You could also make a bigger batch of the oats and save the leftovers in the refrigerator, reheating them when ready to eat again in the next day or two.

I like to eat my oats with a LOT of toppings. Before I take them off the stove, I will add a little banana, some ground flaxseeds, and a lot of cinnamon. Once I transfer it to my bowl, I top with a drizzle of maple syrup, some milk, and walnuts (I often use nut butters like peanut/almond/sunbutter to mix things up).

When I’m really feeling topping crazy, I add in some jam. In California, I made a stop at Kozlowski farms in Forestville to taste some jams. Their pumpkin butter was irresistible. I’ve been putting it on anything and everything since I’ve been home, including this morning’s steel cut oats.

IMG_0597

Steel Cut Oats

makes 2 servings

2 cups water

1/2 cup steel cut oats

1 banana, sliced

1/2 tablespoon ground flaxseeds

2 teaspoons cinnamon

maple syrup, to taste

1/4 cup walnuts, toasted

pumpkin butter

milk

Bring 2 cups water to a boil. Add the oats and stir constantly for about 5 minutes over medium heat, they will begin to thicken. Reduce the heat to a low simmer and let the oats cook for about 20 to 30 minutes more, uncovered. Stir occasionally.

Once at desired consistency, add in the sliced banana, ground flaxseeds, and cinnamon. Divide into 2 bowls. Top with a small drizzle of maple syrup, walnuts, pumpkin butter, and a little milk.

Tags: , , , , , , ,

Miso Soup

7 Dec

IMG_0667

Miso soup goes from appetizer to dinner with the addition of noodles, larger tofu cubes, broccoli, and avocado.

The broth is made with just 2 ingredients: water and miso paste. The rest is up to you: noodles or rice, tofu, egg, seasonal vegetables, chili flakes or oil, scallions, herbs, garlic…Heidi Swanson, who inspired this soup, even suggests using tea instead of water.

I’ve gabbed about my love for miso paste before, and once you have a tub of it hanging out in the fridge, you know that you can always make some soup when you’re in a dinner pinch.

IMG_0665

Miso Soup

adapted from 101 cookbooks

serves 2-3

**NOTE: You may need to add some salt to the soup. Taste and add as necessary. Sometimes I like to add a splash of soy sauce for a deeper, saltier flavor, too.

3 ounces dried noodles, soba or spaghetti
2 – 4 tablespoons white miso paste (to taste)
2 – 3 ounces firm tofu (2 handfuls), chopped into 1/3-inch cubes
2 handfuls of chopped broccoli florets (or spinach)
Additional toppings: a pinch of red pepper flakes, avocado cubes

Cook the noodles in salted water. Add the broccoli during the last minute of cooking. Drain, run cold water over the noodles/broccoli to stop them from cooking, shake off any excess water, and set aside.

In a medium sauce pan bring 4 cups of water to a boil. Reduce the heat to a gentle simmer and remove from heat. Put the miso paste in a small bowl and pour a bit of the hot water over the miso, whisking so it thins out a bit (this is to avoid clumping). Stir this back into the pot. Taste, and then add more (the same way) a bit at a time until it is to your liking. Add the tofu, remove from the heat, and let it sit for just a minute or so.

Split the noodles/broccoli between two (or three) bowls, and pour the miso broth and tofu over them. Add red pepper flakes to each bowl and enjoy.

Tags: , , , , , , , ,

Pumpkin Ravioli with a Creamy Sauce

5 Dec

IMG_0662

I keep bumping into an acquaintance of mine at the Sunday farmer’s market. We happen to shop there at the same time, and we give each other recommendations—which vendor are you buying your eggs from this week, check out that heaping mound of Brussels sprouts, those mushrooms look amazing, have you tried the fresh pumpkin ravioli from Knoll Krest Farms?!

Dan Barber, executive chef and co-owner of Blue Hill restaurant, says that chefs (I will extend this to the greater population of home cooks/eaters) are “curators of what’s truly delicious; we’re driven by pleasure. The sustainable food movement is about hedonism…be greedy for great food when you know that it was grown in the right way” (“Dan Barber’s Culinary Crusade,” The Wall Street Journal, June 28, 2012). I get such a thrill exchanging recipe ideas and seeing what people buy at the market. This may sound silly, but even making small-talk with other shoppers and vendors makes my day brighter.

IMG_0575

I gave into my craving for pumpkin ravioli a la my friend’s recommendation, and tossed it with an almost vegan “cream” sauce and some spinach. Next to a pile of roasted parsnips and delicata squash, this was tonight’s idea of a perfect meal.

**Note that the ravioli is not vegan. You could substitute with another pasta type to make this dish vegan. Also, I used cow’s milk to make my creamy sauce. To make the sauce vegan, use a non-dairy milk (soy, almond, rice).

Pumpkin Ravioli With A Creamy Sauce

serves 4

sauce adapted from Chloe’s Kitchen (the sauce for the “straw and hay” pasta)

2-dozen (24 pieces) fresh ravioli (I used pumpkin ravioli)

a few handfuls of spinach

1 cup milk (I used low-fat milk)

1/2 cup water

2 tablespoons cornstarch or arrowroot

1 tablespoon tahini

1 1/2 teaspoons soy sauce

2 cloves of garlic, roughly chopped

1/2 teaspoon onion powder

1 teaspoon of salt, plus more to taste

optional: roasted squash seeds

Boil water, add salt, and cook the ravioli. Add the spinach to the water after the ravioli has been cooking for about a minute. Note that fresh ravioli should only take 3-5 minutes to cook. Drain and toss with the sauce. Top with roasted seeds.

To make the sauce: Combine the milk, water, cornstarch, tahini, soy sauce, garlic, onion powder, and salt in the blender and puree until smooth. Transfer the mix to a medium saucepan and let it cook over medium heat, whisking or stirring with a rubber spatula. Stir frequently, until the sauce thickens (about 5 to 10 minutes).

Tags: , , , , , , , ,

Farmer’s Market Veggie Explosion with Miso Curry Dressing

6 Aug

A variation on the Miso-Curry Delicata Squash that I was making over and over again last fall.

This time around there’s eggplant, heirloom tomato, baby potatoes, and zucchini from the farmer’s market. And tofu for protein!

Dressed with a smash and a stir of white miso, red Thai curry paste, and extra virgin olive oil. Finished with a squeeze of lemon, fresh herbs, and slivered almonds.

I was inspired by the produce at the farmer’s market. I suggest you do the same and use whatever strikes your interest–corn, peppers, sprouts, peas, baby eggplants…

I think my favorites right now have to be the cherry tomatoes. Farmer’s market tomatoes taste SO much better than any grocery store variety. Just remember not to put them in the refrigerator or they will lose their luscious tomato taste. They are great roasted or raw.

Looking for another quick, farmer’s market-inspired dinner idea? Tacos are always the answer in my book.

I know that this Miso Curry Veggie Explosion requires you to turn on the oven. If you just can’t take the heat, make a raw salad with some kale, tomatoes, snap peas, corn etc. You could still use tofu. Just cut everything in bite size pieces and drizzle the miso-curry dressing with a little lemon and chopped herbs, and add the nuts or seeds for texture. No oven required. Stay cool.

Endless possibilities.

Veggie Explosion with Miso Curry Dressing

adapted from Heidi Swanson’s Super Natural Everyday 

serves 4

1/4 cup/ 60 ml extra-virgin olive oil

Scant 1/4 cup/ 2.5 oz/ 70 g white miso (I purchase mine at Whole Foods)

Scant 1 tablespoon red Thai curry paste

1 14-oz package of extra firm tofu, cut into cubes

1 large handful of small potatoes, unpeeled and cut into chunks

1 medium eggplant, cut into small chunks

1/2 of a medium zucchini, cut into strips

1 large heirloom tomato, cut into cubes

2 tablespoons fresh lemon juice (half a lemon)

1/4 cup slivered almonds

small handful of fresh basil or cilantro leaves, roughly chopped

Preheat the oven to 400 degrees F.

In a medium bowl, whisk together olive oil, miso, and curry paste.

Combine the tofu, potatoes, eggplant, zucchini, and tomato in a large bowl with all but 2 tablespoons-worth of the miso-curry paste. Use your hands to toss well, then turn your vegetables onto a rimmed baking sheet lined with parchment and arrange everything in a single layer. Roast for about 30 minutes, until everything is tender and browned. Toss once or twice along the way, after things start to brown a bit. When the veggies come out of the oven, squeeze half of a lemon over them.

Serve the veggie explosion with some toasted almond slivers, fresh basil or cilantro, and a spoonful of the remaining sauce with a little more lemon.

NOTE: You can always make a raw salad. No oven. Dressing is the same. Enjoy.

Tags: , , , , , , , , , ,

← Older Entries
Newer Entries →