Here's the Dish

healthy ANDI licious

Savory Oatmeal April 30, 2012

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with wheat bread, once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with bread made from wheat (another grain) once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Savory Oatmeal
with spinach & egg

Break free of your oatmeal rut! Sweet, fruity oatmeal dishes can be wonderful but there is world of other flavor possibilities that are just too good not to try. I got the idea to try this combination from an recipe in Women’s Health Magazine printed last fall by contributing editor and Nutrition Expert Keri Glassman, RD. (Love her!)

Here is my spin on the dish:

Ingredients

-1/2 cup plain oats
-1/4 cup water, milk, or unsweetened almond milk
-1/2 cup chopped frozen spinach (or other leafy green)
-2 spoonfuls of walnut or pecan pieces
-Dash of paprika and your favorite savory herbs & spices
-(Optional) A spoonful of Gorgonzola  or blue cheese or Daiya Dairy Free

Method

1) Place oatmeal, frozen spinach, and water (or milk, almondmilk) in a microwave-safe ceramic bowl. You don’t need a lot of liquid because the frozen spinach will also give off moisture when cooked. Stir ingredients together and microwave on high for 2 minutes.

2) Carefully remove bowl (hot!) and combine remaining ingredients.

3) Top it off with one egg: scrambled, sunny-side up, or your favorite style.  If you are also including the egg, start your egg cooking first so it will be done when the oatmeal is done. I often just take about 2 tsp. peanut oil to coat a saucepan and cook an egg on the stove-top.

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Quinoa Black Lentil Endive Boats April 16, 2012

Black Lentils, Red Quinoa, & Hummus make these "Endive Boats" High-Fiber, High-Protein Vessels

Black Lentil & Red Quinoa Endive Boats
with avocado and hummus

Protein champions quinoa, black lentils, egg, and hummus combine with high fiber avocado, endives (and again the lentils, quinoa, and hummus) for a powerfully delicious creation.  Enjoy 3-5 of these “Endive Boats” as the main entree for a meal or much on 1-2 boats as a healthy snack.

Suggested Meal Pairings:
♥ 4 Endive Boats +Small Mixed Greens Salad + 1/2 sliced orange or mango
♥ 4 Endive Boats + Carrot Cinnamon Smoothie
♥ 3 Endive Boats + Cup of Fit French Onion Soup
♥ 2 Endive Boats + Aguacate Relleño de Atún

Ingredients

-1/2 cup dried black lentils
-1/2 cup dried red (or tricolor) quinoa
-1 small avocado (cubed)
-1 onion (chopped)
-2 eggs
– 1/4 cup almond meal (almond flour)
1/4 cup spelt or buckwheat flour
-4 tbsp curry powder

-1 tsp turmeric & 1 tsp cumin (optional)
-2-3 large endive heads
-hummus (for topping)
– crumbled goat’s cheese or blue cheese (optional topping)
-1 tbsp olive or peanut oil

Method

1) Boil water (amount determined by your lentil bag’s instructions– usually about 4x water to the amount of dried lentils). Add enough water for both the lentils and the quinoa. So if you are using 1/2 cup of each, try using 4 cups water. When the water reaches a boil add the rinsed dried black lentils. After 15 minutes add the quinoa. Cook for an additional 10-15 minutes.

2) Chop onion and sauté in a pan with 1 tbsp oil.When onions begin to brown slightly, add your two eggs and stir until eggs are cooked. Set this pan aside from the heat once eggs have cooked.

3) Combine all spices, avocado, and egg/onion mix once the quinoa and lentils have cooked to the pot with the cooked quinoa lentil mix. Note that if there is excess water remaining, drain the water before adding remaining ingredients. (Do not add the toppings or endive leaves yet).

4) Using a hand blender, slightly blend your ingredients together so that they are well mixed but a grain texture remains. If you do not have a blender, simply stir vigorously for 3-5 minutes until ingredients are well mixed.

5) Scoop out contents and add to your fresh endive leaves. Top with hummus, goat cheese (optional), and any additional herbs if desired. Enjoy!

 

Mustard Dill Potatoes April 3, 2012

Brown spicy mustard, fresh dill, and roasted garlic add lots of flavor to this savory side dish.

Mustard Dill Potatoes
with garlic and olive oil

Prep: 10 minutes
Cook time: 45-60 minutes

Ingredients
4 side dish servings

-6 medium red potatoes (also called new potatoes) rinsed and quartered
-1 medium sweet potato rinsed and cut into large bite-sized slices
-2 tbsp olive oil
-6 cloves garlic, minced
-1/4 cup fresh dill leaves, rinsed (or 3 tbsp dried dill leaves)
-1/4 cup brown spicy mustard

Optional extras–not necessary to enjoy this dish but they add an extra boost of nutritional benefits– Add one or two of these extras to the dish if desired: dash of turmeric, dash of cayenne pepper, dash of ground black pepper, 1 tsp red wine vinegar.

Method

1) Preheat oven to 375°F. Rinse and cut potatoes into large bite-sized quarters. Peel and mince garlic. Toss 1 tbsp olive oil, 1/8 cup fresh dill leaves, minced garlic and potatoes in a bowl to mix.  Prepare baking tray by coating with 1 tbsp olive oil.

2) Add tossed mixture to tray and place in oven to roast at 375°F for 45-60 minutes until potatoes are slightly crisp on the outside and tender on the inside, shaking tray or stirring ingredients with spatula ever 15-20 minutes.

3) When potatoes have reached desired crispness, carefully remove from oven and place in serving bowl. Combine 1/4 cup spicy mustard and remaining fresh dill. Stir well. Add more mustard or dill if desired.

Delicious when served hot or cold. Leftovers keep in the fridge for up to 4 days.