Here's the Dish

healthy ANDI licious

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.

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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.