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healthy ANDI licious

Savory Potato Apple Soup December 16, 2012

Savory Potato-Apple Soup topped with a twist of black pepper and chopped ambrosia apple pieces.

Savory Potato-Apple Soup
with lemon & garlic

Mellow yet tangy–potato & tart apple pair playfully in this cozy soup. Serve it hot topped with fresh chopped apple slices. I suggest using an apple with a sharper, tarter flavor such as an Ambrosia or Jazz apple. Granny Smith would work as well (just avoid a purely sweet apple such as a Red Delicious).

Ingredients
Makes 6 servings 

-~1 lb potatoes (red new potatoes or small russets will work fine)
-3 Tart apples (such as Ambrosia or Jazz)
-4 cups low-sodium vegetable broth
-Juice of 2 fresh lemons
-10 garlic cloves (peeled & chopped)
-3 shallots (peeled & chopped)
-2 Tbsp apple cider vinegar (If you don’t have this, add 1 Tbsp brown spicy mustard instead)
-Pinch of cloves
– 2 Tbsp olive oil (use for roasting potatoes & sautéing garlic)
-1/2 cup water
– 2 Tbsp chopped green onion (optional)
-Pinch of rosemary (optional)
– Salt & pepper to taste (as topping–not mixed into soup)

Method

1) Preheat oven to 350°F. Rinse and chop potatoes into bite-sized pieces. Place chopped potatoes in a large baking tray with 1 Tbsp olive oil. Mix well so that all pieces are coated in the oil. Bake for 40 minutes or until tender at 350°F, stirring every 10 minutes.

2) While potatoes are cooking, peel and chop garlic & shallots. Place on saucepan on stove top and sauté in 1 Tbsp. olive oil, stirring frequently until ingredients have browned slightly. Add a few spoonfuls of your vegetable broth as needed to keep ingredients moist rather than adding more oil.

3) Rince and chop 3 ambrosia apples. Reserve 1/2 apple chopped for soup topping. Add the rest into a large pot on the stove top along with the 4 cups of vegetable broth and 1/2 cup water. Add in all remaining ingredients to your soup pot (other than ingredients reserved for topping), and bring to high heat. Add in your garlic & shallots.

4) Carefully remove roasted potatoes from oven and add to your soup pot. Reduce heat to low. Using an immersion blender, blend all ingredients until soup becomes smooth.

5) Serve hot with chopped apple pieces on top. Add a pinch of salt and pepper on top as desired. Store extra in the fridge to use within the next few days or in the freezer to de-thaw and enjoy weeks or even months later!

Enjoy! Note, I did NOT peel the apples or potatoes because I felt they enhanced the soup’s flavor and texture (and added fiber!). Apples and potatoes are part of the “Dirty Dozen” so these are good items to buy organic.

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Spiced Sweet Potato Smoothie May 5, 2012

Warm flavors and aroma of sweet potato, nutmeg, and cinnamon combine with cool, sweet frozen banana and silky almond milk.

I have moved this recipe to my new website! You will find it at Purefitlosphy.com. Enjoy!

 

Crisp Wheat Toast with Wood Smoked Sardines March 9, 2012

Crisp Wheat Toast & Wood Smoked Sardines
with fresh dill & brown spicy mustard

Simple. Economical. Sustainable. Delicious.

I have been trying to find a way to enjoy sardines ever since I discovered the enormous nutritional powerhouse properties that these small fish deliver. I’ve broiled them with garlic, tossed them in pasta, seasoned them with lime juice and salsa and pan fried them for fish tacos, and–with great hesitation–have attempted to eat them straight from the tin. All attempt have been edible, some even good, but none delicious…. until now.

The little fish are a rich source of calcium, vitamin D, and omega-3 fatty acids–three nutrients that most of us could use in greater quantities in our diets. Despite the popular perception that sardines have a high sodium content which renders them less healthful, it is only the varieties with added salt that contain high levels. You can pick up a tin of sardines in water with “no salt added” and sprinkle a light pinch of a course grain salt yourself to get the same flavor with very little sodium.

In Origins: How the Nine Months Before Birth Shape the Rest of Our Lives, author Annie Murphy Paul describes her preferred sardine recipe: on a slice of buttered toast. Paul also was trying to get more of these little fish in her diet due to their low risk of mercury contamination compared to many other popular fish varieties. Her simple style of serving them gave me the idea to try sardines in this style.I nixed the butter and used brown spicy mustard and fresh dill.

Ingredients
for one serving

-1 slice fresh bread (toasted)
– 1 tsp brown spicy mustard
-fresh dill (to taste)
-1/3 tin (about 1.5 oz) sardines (not the kind with bones removed)

Method

Toast fresh bread to desired crispness. Spread the brown mustard across your freshly toasted slice and top with fresh dill and sardine fillets (straight from the tin or pan seared or broiled with garlic if preferred). Enjoy!

I decided to try Wood Smoked Wild Caught Brisling Sardines  hand packed in extra virgin olive oil this time by Crown Prince Natural. I have to say these were excellent but if you are trying to reduce your sodium intake, opt for a “no salt added” variety instead.

 

Warm Roasted Asparagus February 24, 2012

Roasted Asparagus with Plump Raisins, Red Wine Vinegar, Olive Oil, Teriyaki, Almond Slices, and a hint of Blue Cheese

Warm Roasted Asparagus
with plump raisins and red wine vinegar

I actually ate this (along with a cherry zucchini smoothie) for breakfast. It was too good to wait.

Ingredients
Serves 2 large portions or 3 small

-1 bunch (approx. 1 lb) fresh asparagus
-1-2 tbsp red wine vinegar & 1 tsp natural teriyaki marinade (OR 1-2 tbsp balsamic vinegar–no teriyaki)
-1-2 tbsp raisins
-1 tbsp olive oil

Optional but DELICIOUS extras

– 1 tsp crumbled blue cheese (OR goat’s cheese)
– 1 tbsp almond slices (OR sesame seeds)

Method

1) Preheat oven to 375°F. Rinse and dry asparagus spears (stalks) and snap off the very bottom, thick ends.

2) Spread spears across oven pan and mix well with 1 tbps olive oil. Drizzle on your red wine vinegar and teriyaki. Also sprinkle in your raisins.

3) Roast at 375°F for 12-15 minutes. Carefully remove from oven. Asparagus should be bright green and still crisp but not tough.

4) Sprinkle on your almond slices (or sesame seeds) and blue cheese if desired. If you do add the blue cheese really try to stick to 1 tbsp of fine crumbles. This cheese has a powerful, fun flavor but it tends to be high in fat so it is best to use it as an accent in small amounts.

5) Serve hot and enjoy!

 

Cherry Zucchini Smoothie January 27, 2012

Smoothie: Equal parts frozen cherry and fresh peeled zuchini with a small tang of lemon zest.

I have moved this recipe to my new website! You can find the recipe here: http://purefitlosophy.com/?p=25 

 

Easy Cauliflower Chickpea Curry January 19, 2011

Easy cauliflower chickpea curry

This spicy dish packs a powerful punch of flavor but is very easy and inexpensive to make. Make a large batch for some quick, tasty leftovers– the dish tasted even better after sitting in the fridge over night.

Try it at Home: Easy Cauliflower Chickpea Curry

Ingredients:

– 1 head of  fresh cauliflower (about 1 lb)
– 1 can of reduced fat coconut milk
– 1 can of chickpeas (rinsed)
– 1 can of diced tomatoes or 1 cup fresh diced tomatoes
– 2 tbsp curry powder
– 1 dash of ground black pepper
– 2-3 tbsp olive oil

Rinse cauliflower and cut into small florets. Heat large skillet at medium heat with 2-3 tbsp olive oil and add the cauliflower. After 2-3 minutes add drained, rinsed chickpeas and tomatoes and continue to stir skillet frequently. Continue to cook for about 4 minutes then add the coconut milk, curry powder, and black pepper. Stir well until fully blended then reduce heat to medium-low, cover, and allow dish to simmer for about 15 minutes.