Roasted veggie quinoa

Since we've moved to the burbs, I find myself cooking a lot more. The restaurants around here are average at best and there aren't many delivery options. I also have more space and get to watch food tv and the all new cooking channel while experimenting with new recipes.
Tonight, i decided to try the quinoa that I picked up at a gourmet food show. Quinoa is really interesting cause it is a whole grain and a protein. It is chock full of nutrients, low in calories, high in fiber and makes an unreal replacement for noodles.

very easy, healthy recipe came out of it:

Roast assorted veggies with olive oil and garlic at 425. Try eggplant, peppers, zucchini, carrots, mushrooms and red onion.
While veggies are roasting for a good 30 minutes, cook quinoa according to package directions. Make dressing of equal parts olive oil and lemon juice. Season with salt and pepper. Mix it all together....easy,healthy delicious dinner with all pantry and fridge staples.

Bran Flax Muffins

Tasty, super healthy recipe from the side of the Bob Red Mill's Flaxseed Meal (sold at Whole Foods and almost everywhere). They don't photograph well, so I won't try. They're perfect snacks that are packed with 5 grams of fiber.

1 1/2 cups Whole Wheat or Unbleached white Pastry Flour
3/4 cup Ground Flaxseed meal
3/4 cup Oat Bran
1 cup Brown Sugar
2 tsp Baking Soda
1 tsp Baking Powder
1/2 tsp Salt
2 tsp Cinnamon
1 1/2 cups finely shredded Carrots
2 peeled and shredded Apples
1/2 cup Raisins
1 cup chopped Nuts (I use pecans or walnuts)
3/4 cup Milk
2 beaten Eggs
1 tsp Vanilla

Directions:
Mix together flour, Bob's Red Mill Flaxseed Meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins (if desired) and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. DO NOT OVER MIX. Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes.

Yield: 15 medium muffins

Notes:
You can also use 1 1/2 cups Unbleached White Flour in place of the Whole Wheat Pastry Flour.

NUTRITIONAL INFORMATION:
One muffin contains Calories 220, Calories from Fat 80, Fat 9g, Saturated Fat 0.5g, Cholesterol 30mg, Sodium 310mg, Carbohydrates 34g, Dietary Fiber 5g, Sugar 21g, Protein 6g.

The Perfect Summer Salad: Avocado & Hearts of Palm

Every time I go back home, I go through my mother's new cookbooks and photocopy the good stuff. I got this recipe from Panache, a kosher cookbook put together by 100 young Montrealers for the Montreal Jewish General Hospital's emergency department. This was light, fast and perfect for a BBQ (see my new suburban tag for BBQ suggestions!). It appealed to Naomi, who is a healthy one, and to the boys who were chowing on dogs and burgers.

It's easy, healthy (without screaming "healthy") and impresses a crowd. I made some edits...

Avocado & Hearts of Palm Salad
Montreal's Panache Cookbook
20 minutes
Serves 6-8 people

Dressing:
1 clove garlic, minced
1/2 cup vinegar
1/2 cup olive oil
2 Tbsp dijon or spicy mustard
1/2- 1 tsp sugar
1/2 tsp pepper

Salad:
Pint of chery tomatoes, halfed
can of 14 oz hearts of palms (drain and slice or by them already sliced at Whole Foods)
2-3 scallions, sliced
1-2 avocados, peeled and cubed
2-3 Tbsp pine nuts (I am obsessed with Sahale nuts lately, so I used Valdosta Pecans instead and yum! You can get them at most places now)
1-1 1/2 lbs steamed asparagus, cut into chunks (I skipped)

Combine dressing ingredients. Place tomatoes, asparagus, hearts of palm and scallions in a serving dish. Add dressing. Toss gently. Add avocados and nuts just before serving.

Bon Appetit!

Applesauce Carrot Cake Muffins

One more from Step Up's Goddess Baking Night....

These are great. They don't photograph well, but the volunteers and teens of Step Up do, so I photographed them instead. They're a close runner up to Ellie Krieger's apple muffins that I love. In fact, one disappeared from the fridge and was eaten by my husband- he's not a muffin guy, so it's a testament to their tastiness. This recipe was developed by Marisa Angebranndt, the p(resident) baker of wannahavacookie as a healthier way to make carrot cake.

I enjoyed one for breakfast this am, they're very moist and tasty- didn't keep me full for that long though- need to pair it with a fruit next time.

Applesauce Carrot Cake Muffins

Yields 25-30 muffins, prep time: 30 minutes

4 eggs

2 cups Splenda baking sugar

1 cup natural unsweetened applesauce

1/2 cup veg oil (is it healthier to use canola oil?)

2 tsp vanilla extract

2 cups all purpose baking flour

2 tsp baking soda

1 tsp table salt

2 tsp ground cinnamon

3 cups grated carrots (8 medium carrots)

Preheat oven to 350. Grate carrots. Mix dry ingredients (flour, baking soda, salt and cinnamon) into a bowl, whisk and set aside. Line muffin tins with muffin liners. Mix wet ingredients into a bowl (eggs, Splenda, applesauce, veg oil, vanilla extract) and whisk to ensure there are no lumps.

Mix in dry ingredients and carrots and stir. Scoop mix into muffin pan until they are 2/3 full- don't overfill. Bake for 25 minutes and switch trays half way through to ensure they get evenly baked.

Tofu Scramble with a kick

A couple of months back, I finally went from looking at the gorgeous "101 cookbooks" blog to trying some of the healthy & natural recipes. I dipped my foot in the water with Heidi Swanson's edamame with lemon vinaigrette- it was tangy and delicious. I'm not a vegan, a granola or a hippie- I just love to cook, bake & keep it healthy most of the time. Her blog is fantastic- so far, I have made 3 of her recipes & resounding success everytime! There is nothing like trying a new recipe, especially a time consuming one, to find that you've wasted your precious time, money and excitement (like last week's average mushroom barley soup that got rave reviews online). Her blog, so far, has proven to be a one stop shop for 5 star healthy and QUICK recipes with relatively few easy to find ingredients.

Here is the recipe:

http://www.101cookbooks.com/archives/garam-masala-tofu-scramble-recipe.html

Don't let the word "scramble" turn you off- there are no eggs, I hate eggs!

I substituted pistachios & dried cranberries for chickpeas and almonds- you could put in whatever you have in the pantry & fridge.

My apartment smells beautiful and now I have 2 lunches for this week waiting in the fridge.

Perfect for a busy week when I start my new dream job working on launching a new line of authentically Italian illy chilled espressos in New York. How bad could a job be where they send you to illy's coffee university in Soho for 2 days? It would only be appropriate that I make you some illy mocha chip gelato in the coming weeks. Stay tuned!

Ratatouille (pronounced ra-ta-twee)

“What is Ratatouille?” is a very common question. 



Yes, it is a highly entertaining children's movie produced by Disney that features a rat as a chef. It is also, for the purpose of this Blog, a fantastic meal or side dish that is very healthy and easy to make! It’s a great alternative to soup when you need something warm and cozy on a cold day.

The recipe makes 8 to 10 serving and it can be made ahead and kept in the fridge for a week! 

You could be boring and freeze the leftovers OR you can think outside of the box and try using it on top of pasta, as a pizza topping and inside lasagna.

If you're trying to be skinny a.k.a carb cautious, try tossing it in with some spaghetti squash and crumbled Feta or use it as a sauce for a grilled fish like halibut.


3 cloves fresh Garlic

1 large Yellow Onion

1 Green Pepper 

1 Red Pepper 

1 Orange Pepper

1 Package of Mushrooms

2 Zucchinis
1 Eggplant

1 can of Tomato Paste with herbs and spices
1 can of Diced Tomatoes with herbs and spices

 1/2 tsp dry Basil
1 tsp Oregano

 2 Tbsp Balsamic Oil

2 Tbsp Brown Sugar
 Salt & Pepper

2 Tbsp Extra Virgin Olive Oil



1. Cut Yellow Onion, Peppers, Mushrooms, Zucchinis into large chunky pieces. Peel the Eggplant with a potato peeler and cut it into large chunky pieces.



2. In a large soup pot, cover the bottom of the pot with the Extra Virgin Olive Oil and add the onions and the peppers and simmer with the lid on until the onions become transparent. Mince the garlic cloves and add to the pot.



3. Add the Mushrooms to the pot and sauté all of the vegetables on medium heat for 7-8 minutes with the lid on.



4. Add the Eggplant and Zucchini to the pot and sauté for 10 minutes.


5. Add the diced tomatoes and the tomato paste to the pot and let simmer for 30 minutes. While the pot is simmering, add brown sugar, balsamic oil, oregano, basil, salt and pepper. Adjust seasoning according to taste.



Assuming you have Garlic, Oregano, Basil, Balsamic oil, Brown Sugar, Olive Oil, Salt & Pepper in the house - you probably do if you are reading this blog since they are the basics - then the rest of the meal should cost you under $15.

Enjoy!


 Chef Cara

tangy edamame

I found a recipe to lemon edamame on a blog I really like called 101 cookbooks.

It's not Braude's Bites, the woman is out of San Francisco and has a zillion readers and is actually a photographer (needless to say her food looks more appealing than mine on the canon elph). She is always in the epicurean magazines.

I've made it twice already and Lee & I both love it. The salmon next to it was phenomenal as well...I will blog it next time, it's from Nigella Express, the cookbook I bought last week and had Nigella sign.

It is so easy and quick to make, you can make it last minute and the ingredients don't go bad in the fridge, this edamame is made with stuff you already have in your fridge. It tastes better the day after you make it and is a great protein filled snack for work.

Funny enough, this week, Harley Pasternak, a Canadian nutritionist & trainer who trains celebs in LA, was our guest speaker at a Coca-Cola women's conference. He was a great speaker and has a very sensible approach to eating well and exercising.

He did a cooking demo of healthy recipes like apple smoothies & whole wheat pizza & oatmeal frtittata that you can make quickly with 5 or less ingredients. This recipe is fabulous and is the same deal as the recipes he made: it is quick, uses easy ingredients and is super healthy. I edited a bit, she calls for shiso leaf that's only in asian grocery stores- who has time for that mid week?

Edamame with Lemon Vinaigrette
Serves 4
adapted from 101cookbooks.com

3 cups shelled edamame (about 12 ounces)
2 Meyer lemons or regular lemons
2 tablespoons fruity extra virgin olive oil
2 tablespoons rice vinegar
2 tablespoons maple syrup (i left it out this time cause i can't find it and it tasted the same!)
Kosher salt & pepper

Buy a bag of frozen shelled edamame in the freezer section. Cook the edamame according to the package's instructions. Drain, place in a serving bowl, and let cool to room temperature.
Zest one lemon and set aside. Squeeze the juice from the lemon (about 1 tablespoon plus 1 teaspoon). In a blender, add the lemon juice and zest, the olive oil, vinegar, and maple syrup. Add the salt and pepper to taste. Blend well and gently mix the dressing with the edamame.

If you want, zest the other lemon and sprinkle the zest on top.
Enjoy! I gotta go, Barefoot Contessa is premiering now! Woohoo!

A Midsummer's Night Dream

This week has been all about new things. I taught my friend, Jay, how to cook for his new wife, Jennie, via email and cell phone. He went from Kraft Dinner (EW) and eggs to espresso and chili rubbed steaks and roasted asparagus in a few emails. This from someone who once said that my blog was useless! His calls were all day entertainment.

Q: "How do I buy asparagus"
A: "Umm, walk up to the asparagus sign, choose asparagus and pay for them"

Q: "Can I get ebola from the filet mignon?"
A: No, that's e. Coli

Q: "What do I do with the garlic?"
A: Open up the head, take out some cloves and peel them (I will show him how to smash like on Food TV at a later time!)

At the end, he e-mailed me telling me it was a total success and he was so proud. So proud that he is cooking again tonight!

Next, I got on a bike for the first time in years and ended up biking for 3 hours all over the West Side Highway with my friend, Todd.

Then, I decided to order gazpacho at 'WichCraft and loved it. Until last week, gazpacho was of no interest to me. I came right home & found Ina's recipe for her bestselling gazpacho from her days at Barefoot Contessa in East Hampton...I made it yesterday for the first time and it was chunky with a bit of a kick. It's perfect to take for lunch with a sandwich during the summer and looks beautiful for entertaining as well (bonus- you can make it day before and it looks great in martini and shot glasses).

Ina Garten's Gazpacho- The Barefoot Contessa Cookbook
Serves 4 to 5

1 english (also called hothouse) cucumber, halved & seeded, but not peeled
2 red peppers, cored and seeded
4 plum tomatoes
1 red onion
3 garlic cloves, minced
3 cups tomato juice (the Contessa highly recommends Sacramento brand, I used Campbell's)
1/4 cup white wine vinegar
1/4 cup good olive oil
1/2 tbsp kosher salt
3/4 tsp ground black pepper
few drops of Tabasco (I added!)

Roughly chop cucs, peppers, tomatoes and red onions into 1 inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it's coarsely chopped. Don't overprocess- it shouldn't be pureed.

After you process each vegetable, combine them in a large bowl and add the garlic, juice, vinegar, olive oil, s&p, Mix well and chill before serving. The longer it sits, the better it is. I also added 4-5 drops of Tabasco.

I heArt-ichoke

In prepping my lunch in the cafeteria I often get a few “ohhh’s” and “ahhh’s” from my co-workers admiring my special of the day. In an effort to be healthy, I find its important to re-invent the wheel so that when 12’oclock strikes that you’re excited about your dejeuner.

As an alternative to the salad bar, I’ve added a steamed artichoke to my repertoire of lunches. The nutritional information is in: one large artichoke is fat free, contains only 25 calories, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber. In keeping the artichoke healthy, it’s important that the accompanied dipping sauce is as well.

Its not the traditional lunch and according to my co-workers it seems very high maintenance – I’m here to prove them wrong! Given that it’s not as easy as a microwaveable frozen lean cuisine, both the preparation of the artichoke and the dipping sauce are fairly simple.

Ingredients:

1 Large Artichoke
1 Lemon

When buying your artichoke from the grocery store the tighter and more compact the artichoke, the fresher it is. Prep Time: Fill up a sauce pan with water and half a lemon and let the water come to a boil. Trim the stem of the artichoke and add it whole to the boiling water with the lid on, leave it in the water for 40 minutes. Once the 40 minutes have passed, discard the water and you artichoke is ready.For the finishing touch – the low fat Ginger Dipping sauce only requires three ingredients to be combined!

Ingredients For Sauce:

1. 5 tbsp Low Fat Mayonaise

1 tsp of Fresh Ginger or 1 Cube of Frozen Ginger
1-2 tsp of Tamari Sauce (similar to Soya Sauce)

Artichokes are intimidating and for those of you who haven’t yet encountered an artichoke, how one eats an artichoke is not obvious from its appearance so here is a helpful diagram (instructions & pictures courtesy of http://www.elise.com/):

1. Pull off outer petals, one at a time, starting from the base. Dip white fleshy end in the sauce.

2. Tightly grip the other end of the petal. Place in mouth, dip side down, and pull through teeth to remove soft, pulpy, delicious portion of the petal. Discard remaining petal.

3. Continue until all of the petals are removed.

4. With a knife or spoon, scrape out and discard the inedible fuzzy and prickly parts (called the "choke") covering the artichoke heart. The remaining bottom of the artichoke is the heart. Cut into pieces and dip into sauce to eat.

Sherri and Lee are traveling to Israel and Greece this week, which coincides very well with this post since artichokes are very popular dishes in both of these countries! Looking forward to SB’s next blog, hopefully it will be on her new international culinary discoveries….

Cara