Here's the Dish

healthy ANDI licious

Spiced Up Split Pea January 19, 2012

Picante Split Pea Soup topped with Ancho Chile Pepper and Daiya Vegan Cheddar Shreds

Picante Split Pea
with tomatillo & jalepeño

This is not your ordinary split pea soup. Adjust the heat to your desire by adding more or less of the hot peppers. Heat it up by the mug-full to satisfy your hungry. A mild soup get’s a little kick of savory flavor with the addition of some salsa verde. I used Trader Joe’s Salsa Verde with tomatillos and jalepeños here and have also made it using Trader Joe’s organic Tomatillo & Rosted Yellow Chili Salsa. Both were delicious and kept the soup quite mild.

Ingredients
Approximately 8 servings

-1 lb dried green split peas
-1 large yellow onion (chopped)
-1 12oz jar Salsa Verde
-4 green tea bags
-2 small organic yukon gold potatoes
-Approx. 8 cups water
-1 tsp or more Ancho Chile Pepper to taste (or Cayenne)
-3 gloves garlic (minced)
Daiya Vegan Cheddar Shreds (topping
Methods
Total time Approx 1 hour, Active Time Approx 30 minutes

1) Add 8 cups water to large pot and boil on stove top. Turn off stove once water has reached boil. Add 4-5 green tea bags and allow to brew for 15-20 minutes. Meanwhile, rinse split peas and potatoes and begin to chop onion and garlic.

2) Remove tea bags, add rinsed split peas and cubed organic potatoes (about 3/4 cup cubed potatoes). Bring to a boil, then reduce to medium high heat and allow to simmer for 4o minutes. After 25 minutes add remaining ingredients: chopped onion, garlic, salsa verde, and chile powder to taste. Skim off the foam while cooking.

3) When split peas and potatoes become soft, turn off stove. Using an immersion (hand) blender, blend ingredients until smooth. Serve hot topped with a dash of chile pepper and a pinch of Daiya cheddar shreds.

Store in the fridge for up to a week or stash some in the freezer for up to 6 months. Nutrition Highlights: High fiber, high protein.

 

A Lighter Veggie Samosa January 16, 2012

These Vegetable Samosas are lightly seared in olive oil, making them a healthier alternative to deep-fried restaurant versions which are often full of oil and salt.

Lightened-Up Vegetable Samosas
with cilantro, peas, and corn

Vegetable samosas sound misleadingly healthy on the menu of your favorite Indian restaurant. These potato pastries are usually fried in plenty of oil,  are high in salt, weigh in at around 270 calories each, and thus do not make the list of healthiest dishes to order at Indian restaurants. You can make your own vegetable samosas to cut down on the oil and salt used while still enjoying the crisp flavor and spices.

Ingredients
-Nasoya All Natural Egg Roll Wraps
-3 large potatoes or 5 small potatoes (I used 5 small organic yukon gold)
-1 bunch cilantro
-1 whole yellow onion
-1/2 cup frozen green peas
-1/2 cup frozen corn
-4 cloves garlic minced
-1/4 cup frozen spinach
-8 tsp olive oil (2 tsp per batch of samosas cooked)
-1/4 tsp paprika
-1/4 tsp salt
-2 tbsp of your favorite samosa spices (such as curry spices)

Methods
1. Rinse potatoes and peel. Submerge potatoes in water in a large pot and bring to a boil. Reduce heat to medium high and maintain a high simmer for 40 minutes to an hour or until potatoes become soft. Drain water.

2. Chop onion and add to a medium saucepan with 1 tbsp olive (or canola) oil and cook at high heat until onions begin to brown. Stir frequently. Mince garlic and add to pan once onions have begun to brown (after about 5 min). Continue cooking for a few minutes then add remaining frozen veggies. Stir frequently. Add cilantro and spices.

3. After draining the water, you can use an immersion (hand) blender to puree the potatoes. If you don’t have a hand blender you can grate the potatoes instead once they have cooled.

4. Combine cooked ingredients in pot and stir well. Add about 2 tbsp of the mixture to each wrap, fold wrap, and cook in sauce pan with olive or canola oil. Use about 2 tsp of oil per batch of 3-4 samosas.

5. Serve hot. You can freeze some samosas for future meals and store the rest in the fridge.

 

Buckwheat Soba Noodles with Peanuts & Lime December 29, 2011

Buckwheat Soba Noodles with Crunchy Peanuts & Fresh Lime

Buckwheat Soba Noodles with Peanuts &  Lime
with red cabbage, broccoli, carrots, & mint

Don’t get stuck in a whole-wheat pasta rut. While whole-wheat is certainly a step up from refined pasta for Italian pasta dishes (whole-grains are higher in fiber  and nutrients), Buckwheat soba noodles are a delicious alternative to use as a base for the fresh flavors of Asian cuisine. Buckwheat–despite the misleading name–isn’t actually related to wheat. (In fact, it’s more closely related to Rhubarb!) Buckwheat soba noodles high in protein, antioxidants, and are naturally gluten-free, but check labels carefully to make sure that wheat was not also added to the noodles if you have a wheat allergy.

Ingredients
-Buckwheat soba noodles (about 2 oz per person)
-Fresh broccoli
-1 whole large onion
-4 cloves fresh garlic
-1/4-1/3 head of fresh red cabbage shredded
-2 large carrots shredded
-2 fresh limes
-2 tbsp Terkiaki sauce (reduced sodium if possible)
-4 tbsp your favorite Peanut Sauce
-3/4 cup blanched, shelled (unsalted) peanuts- to add to taste on top of individual portions
-3 tbsp canola oil
-Fresh mint leaves (optional)
-Sesame seeds (optional)
-4 oz Protein–lean meat, tofu, or seitan– fully cooked and sliced very thin

Methods
1) Place protein in a sealed container or bag with 1-2 tbsp marinade and leave in fridge for 20-30 minutes. Cook meat or vegetarian protein (tofu or seitan work well) as desired using some of the peanut sauce or terkiaki sauce as marinade. For tofu or seitan, you can easily add these to a stir-fry pan and cook with 1 tbsp oil. For chicken, you can bake thinly cut chicken breast slices for about 30 minutes at 350°F. For beef (lean and 100% grass-fed), use stir-fry cut strips and cook in stir-fry pan the same way you would cook your tofu.

2)  Begin boiling water in large pot for pasta, following the soba noodle’s instructions on the package (cooking instructions vary by brand and number of servings). Chop onion into fine pieces and add to large stir-fry pan with canola oil. Cook on high heat, stirring frequently. Mince garlic and add to pan, reducing heat to medium.

3) Chop, shred, and slice remaining vegetables and add these to pan stirring frequently. (Add broccoli last). After approximately 5 minutes add in terkiaki and peanut sauce.

4) Once water has boiled, add pasta and cook according to directions on box. Once cooked, strain pasta and combine in large bowl with cooked vegetables. Slice 1 lime and squeeze juice into bowl. Mix well. Slice remaining lime to add a slice as an accent to each plate so that guests can enjoy as desired.

5) Serve hot. Garnish with fresh mint leaves and sesame seeds and top with 1-2 tbsp peanuts. Pairs well with green tea.

 

Wild Rice, Wheat Berry, Tempeh Stir-fry December 19, 2011

Whole Grains and Plant-based Proteins Make a Filling Meal

MEATLESS MONDAYS
Wild Rice, Wheat Berry, Tempeh Stir-Fry
with homemade ginger peanut sauce

Easy-to-make, tasty, and extremely filling, this high-protein dish makes a great meal or a substantial side. Active time is only about 15 minutes but plan ahead to cook the rice & wheat berries for an hour.

Ingredients
Makes 4 meal (amounts are approximate)

-3/4 cups dry wild rice
-1/2 cup dry wheat berries
-1 package tempeh (I used Trader Joe’s Organic 3 Grain Tempeh)
-4 tbsp natural peanut butter (no sugar added)
-2 tbsp Whole Foods Thai Ginger Marinade (or 1 tbsp grated ginger & 1 tbsp soy sauce)
-3 tbsp lemon juice
-3/4 cup of your favorite stir-fry veggies
-4 tbsp canola or olive oil
-1 tsp chia seeds (optional)
– 1/4 cup cashews (optional)

Methods

1) Boil 4 cups water, add wild rice and wheat berries, bring to a boil, and reduce to a simmer for 1 hour.

2) After rice and wheat berries have cooked for 45-50 minutes begin to prepare tempeh. Add 4 tbsp oil (olive or canola) to large sauce pan and bring to medium heat on stove top. Cut tempeh into thin bite-sized pieces and add to large stir-fry pan at medium heat. Stir frequently.

3) In a small bowl, mix peanut butter, lemon juice, and Thai Ginger Marinade (Whole Foods brand or homemade by combining 1 tbsp grated ginger with 1 tbsp reduced-sodium soy sauce). Add blended peanut sauce to your stir-fry pan with tempeh.

4) Remove cooked rice and wheat berries and drain excess water. Add all remaining ingredients (including rice and wheat berries) to sitr-fry pan. Mix well. Serve hot. May store in the fridge for up to 4 days or in the freezer for up to 2 months.

 

Cozy Pumpkin-Peanut Soup November 2, 2011

Pumpkin Peanut Soup: This super filling and delicious soup will warm you right up! Served with half a slice of whole wheat Tandoori Naan bread.

Cozy Pumpkin & Peanut Soup
with fire-roasted red peppers & scallion garnish

If you’ve been on the blog lately you’ve probably noticed I’ve been making a lot of soups lately. I must say that this recipe is probably my favorite of all I have made so far! This soup is incredibly satisfying: the combo of peanut butter and pumpkin puree (spiced up with some peppers) is such a pleasant surprise of a flavor.

I stuck very close to a recipe this time from Women’s Health Magazine. You can find the recipe here.

My Recipe Tweaks:

-Used olive oil instead of vegetable
-Chunky natural peanut butter (NO hydrogenated oils) instead of smooth reduced fat
-Cayenne Pepper instead of chili pepper flakes
-Non-fat European plan yogurt instead of sour cream (left this off when I reheated a bowl the next day)

 

Zucchini & Fennel Soup October 29, 2011

Zucchini & Fennel Bulb offset Onion and pan-seared Tomato complemented by a spalsh of Lime

Zucchini & Fennel Soup
with fresh lime & pan-seared tomato

Fall and winter in New England are ripe for soup season. The first frosty weekend blew in to Boston this week (including our first snow sighting). Time to get cozy- and try some new soups!

Ingredients (adapted from this Bon Appétit recipe)

– 1 whole onion, chopped
– 1 whole fennel bulb, chopped
-1 whole zucchini, chopped
-2 tbsp olive oil
– 1 cup low-sodium vegetable broth
-1 whole tomato, chopped
-2 cups brewed green tea (no sugar)
– 1 fresh lime
– pinch of fresh  thyme (optional)
-dash of salt & pepper

Methods

1. Chop onion, fennel bulb, and zucchini and add to large saucepan with 1 tbsp olive oil set at medium heat.  To save time you can chop the three veggies in that order and add them to the pan as they are chopped. Stir frequently to evenly cook added ingredients.

2.While onion, fennel, bulb, and zucchini are cooking, chop tomato and add to a separate pan with 1 tbsp olive oil and a few fresh thyme leaves (optional).

3. Once fennel and onions become translucent, add in thyme and squeeze in the juice from one fresh lime. Stir and pour in 1 cup of low-sodium vegetable broth.

4. While ingredients are cooking, brew 2 cups of unsweetened green tea. (You can just fill a mug with boiling water and a green tea bag, allow the tea to steep for a 2-3 minutes, add to the pan and repeat.

5. Reduce heat to low and, using an immersion (hand) blender, blend ingredients together. If you don’t have an immersion blender you can transfer the mixture to a regular blender to blend then pour back into your large pot in stages. Add in your dash of salt and pepper to your blended soup.

6. Finally, pour into bowls and garnish with fresh fennel greens and the pan-seared tomato. Serve hot.

Time Saver Tip: Fresh, Fridge, Freeze. Fill your bowl (and others to be served) with hot soup to enjoy fresh. Immediately place a couple of extra servings in a microwave-safe container and put away in the fridge. The remaining soup can go in a freezer/microwave-safe container and stashed in the freezer for a later meal. Be sure to label and date!

 

Thai Ginger Salmon & Peas June 2, 2011

Thai Ginger Salmon & Peas

Thai Ginger Salmon & Peas

Ingredients
– Between 1/4 and 1/3 lb Wild Caught Salmon (per person)
– Frozen peas (about 1/2 cup)
– Thai Ginger Marinade (I like Whole Foods Brand)
– Fresh fennel

Methods
Preheat oven to 350°F. Line pan with foil (dull side up). Place salmon on tray and cover with marinade. Place peas in bowl and set aside. Put salmon in the oven for 10 minutes. Take out to add peas and more marinade. Continue cooking salmon (now with peas) at 350°F for another 10 minutes until almost done. Change oven temp to a broil to make the fish slightly crisp for 5 minutes. Take out and serve hot. Top with fresh fennel.