No way - these recipes look too yummy to be healthy

I got my new issue of Eating Well magazine today and I was shocked at the number of recipes I couldn`t wait to try. Wow, how times have changed. Before I was diagnosed with breast cancer, I tended to associate health food magazines with boring articles and brown rice. And kombu, fermented bean pastes and, of course, tofu. And weird goddess drawings. Now, I look at them and am shocked by the plethora of beautiful pictures and interesting recipes...when did they change? Funny what the fear of death does to one's perception. :-)

After half an hour or so of bookmarking recipes, I thought I should share. The common element is simply this - I would try this recipe even if I wasn't eating like my life depended on it. Now, I will warn you, there are many references to brown rice...but if you want to substitute white rice now and then, I won't tell. (But honestly, if you didn't know it was better for you - and if it didn't take so much longer to cook - wouldn't you choose it over white some of the time?)

I'm going to pour myself a glass of wine and try a couple of these out! I might even make some brown rice.

1. Balsamic and parmesan roasted cauliflower
2. Leek, potato and spinach stew (OK this isn't an exciting recipe for everyone, but I have always loved leeks and potatoes together - and this one gets great reviews)
3. Brothy Chinese noodles
4. Elise's sesame noodles
5. Grilled salmon with tomatoes and basil
6. Shrimp saganaki
7. Chicken sausage with potatoes and sauerkraut
8. Thai chicken mango stir-fry
9. Seared steaks with caramelized onions and gorgonzola 
10. Oven sweet potato fries or spicier chile-garlic roasted sweet potatoes
11. Layered mashed potato and mushroom casserole
12. Swirled cheesecake brownies

Monday's recipe links

This week, a bunch of great winter, plant-based recipes. Many of them are associated with the Meatless Monday`s movement where you give up meat on just this one day. Baby steps right? Do me a favour, try one, just one, of these dishes this week.

1. Stir fried lentils, mushrooms and caramelized onions. Mark Bittman.
2. Black bean chili with butternut squash. Bonne Appetit via Epicurious.
3. Broccoli soup with leeks and thyme. Easy peasy. Also Bonne Appetit via Epicurious.
4. Green bean salad with pickled red onions and fried almonds. Smitten Kitchen.
5. Spaghetti with braised kale from The Kitchen Sink Recipes. Adapted from a Molly Wizenberg recipe for Bon Appetit.
6. Sweet potato with warm black bean salad as part of Meatless Mondays at Eating Well magazine.
7. Crockpot Mexican chili. Ridiculously easy. I would serve it with some cheese, low-fat sour cream and diced avocado at the table. From the Meatless Mondays website.
8. Broccoli soup with quinoa and basil oil, halfway down the page in an article on the Meatless Mondays movement in the Star Telegram. Just remember to wash your quinoa before adding it; they neglect that in the directions and you will end up with bitter soup if you don`t.
9. One pot kale and quinoa pilaf from food52. It also has goat cheese, walnut oil and toasted pine nuts. Yum. I`ll leave out the walnut oil (but those of you without a nut allergy, enjoy!).
10. Finally, not entirely plant-based but because I am always on the lookout for a new and better way to roast a chicken, a gorgeous recipe that incorporates lots of veggies (parsnips, carrots, fennel and fingerling potatoes as well as onions). Lemon and onion roast chicken also from food52.

I think you'll love kale

A little while back, I shared a list of ten super foods and number 9 was kale. It wasn't until recently that I discovered how much I loved kale - for the longest time I just lumped it in with all the other dark green leafy vegetables that can be a little, well, strongly flavoured. I recently read an article from a like-minded individual who said if you like spinach (and I do) you will like kale because it isn't bitter at all, but sweet and mild. You don't even need to load it up with butter, bacon or garlic. It is lovely (yes, I used the word lovely) on its own or added to other dishes. Lately I have been adding it to soups and stews and sauteing it quickly before using it to top a baked potato. Favourite new use? Julienned and layered between roasted tomatoes and shredded mozzarella on a thin crust pizza.

Sorry - do I need to mention again that it is a full-out, cape wearing anti-cancer super-veg? Give it a shot and start adding it to your regular vegetable rotation (it kicks zucchini's butt).

1.  365 Days of Kale is the blog of Diana Dyer, wife, mom, dietitian and cancer survivor. She knows kale. Recently, she was asked what her favourite recipes were and these are the ones she makes again and again: Garlic Kale Sweet Potato Soup, Kale Chips, Spicy Lentil Kale Sweet Potato Patties, Kale 3-Bean Salad and Garlic Scape Kale Pesto. 
2. I've written about kale chips before, and included Diana's above, but next I'm going to try this recipe from Chow - lemon kale chips.
3. Kale and apple salad with molasses vinaigrette and lovely sugared pecans. How pretty is that? I can't do pecans though (nut allergy) but I may try it with sugared pumpkin seeds. Won't have the lovely contrast that the shiny, caramel-brown nuts would against the dark green kale, but it beats anaphylaxis shock. From Design Sponge.
4. Roasted kale greens tossed with a champagne vinaigrette. An elegant side to salmon or stuffed chicken breasts. From the Baltimore Chop.
5. Here's a great collection from Canadian Living magazine, including: lemon kale with chickpeas, kale and pancetta quiche,  and gemelli with kale, sage and potatoes.
6. Kale and cheddar gratin, looks yummy and is nice way to make kale more accessible for people who are still getting used to the idea of eating greens! Plus, as an added bonus it has a hit of turmeric in it - feel free to increase it.

Have a great day!

Mollie Katzen's Chilaquile Casserole

The Moosewood Cookbook by Mollie Katzen was my second vegetarian cookbook and my first introduction to vegetarian food as something one would make and actually look forward to. My first cookbook had lovely recipes for baba ghanouj and tofu fritters, but I cooked them mostly out of an interest in bonding with my university roommates. The Moosewood Cookbook introduced me to vegetarian dishes that made me swoon and celebrate for their, well, taste as well as their meatlessness! My next vegetarian cookbook was, naturally, Mollie Katzen's next one, Still Life with Menu. And it was this cookbook that produced the single casserole recipe I have cooked most in my life: Chilaquile Casserole.

It is everything I look forward to in a winter dish: comforting, good for you (depending on what you add to it) and easy. The bonus with this dish is the nice warm heat you get from the chili peppers and hot sauce. You can make it your own by adding a variety of extras based on what you like or what you have in the pantry. My sister and I have experimented with the optionals over the years; I have settled on always adding cumin, garlic, black beans and some type of vegetable. Last night, it was kale, but I also tossed in some diced ham (next time, I'll saute the ham with some onions before adding them).  I am looking forward to leftovers for lunch today and, fingers crossed, tomorrow!

Chilaquile Casserole

Ingredients:

• 12 corn tortillas (the small ones) or 6 flour tortillas (the large ones)
• 1 medium chili pepper, chopped and seeded, or 1 4-ounce can of green chilies
• 2-3 cups grated cheese - cheddar, jack or another favourite
• 4 eggs
• 2 cups buttermilk (see note 1)
• salt and pepper to taste

Optional additions:

• cooked beans like black, pinto, white and kidney or chick peas
• sauteed onions and/or garlic
• sauteed diced or chopped vegetables like zucchini, carrots, mushrooms, bell pepper, leeks, kale or spinach (see note 2)
• shredded chicken or diced ham - for a non-vegetarian version
• diced or thinly sliced tofu
• cumin, oregano, basil
• hot sauce or 1 to 3 teaspoons of diced canned chipotle chili in adobo sauce

note 1: If you don't have any buttermilk, you can add 2 tablespoons of vinegar to 2 cups of milk (minus 2 tablespoons to allow room for the vinegar). Let it sit for 5 minutes to thicken slightly and then use.
note 2: Sauteeing does more than soften the vegetables and carmelize their flavour, it also gets rid of a lot of extra moisture. I have found that raw vegetables give off a lot of water during cooking, making it hard for the custard to set properly.

Instructions:

1. Preheat the oven to 375 degrees.
2. Butter or oil a 2-quart casserole dish. Tear half the tortillas into bite-sized pieces and spread them evenly in the dish. Spread half the chilies and half the cheese on top. Add in any of your optional additions, if you are using them. Tear the remaining tortillas and layer them on top. Top with the remaining chilies and cheese.
3. In a separate bowl, whisk the buttermilk and the four eggs Add salt and pepper to taste. Pour over the casserole, pulling the tortillas aside to allow the mixture to spread evenly throughout the ingredients.
4. Bake for 35 minutes, uncovered. 
5. Serve with sour cream or yogurt, salsa and/or guacamole. Makes a nice meal with a salad.

Serves 4 to 6.

Cauliflower Couscous under Moroccan Lamb

Yesterday I posted about Chris Kimball's appearance on the Today Show. Today, I'm back to the same show only I'm highlighting two recipes prepared by Ben Ford of  Ford's Filling Station in Culver City, California: Moroccan Lamb with Cauliflower Couscous.

But I would call it Cauliflower Couscous under Moroccan Lamb. Why? I don't actually like lamb. I can honestly say that even though I keep trying to like it I have only enjoyed it twice. There's something about the grassy smell that just puts me off. But for this recipe, I'm willing to give it another shot (or I might make it with chicken thighs). What I am really excited about is the Cauliflower Couscous. I love cauliflower. I love couscous. So it's a no-brainer that I would love the idea of turning cauliflower into couscous as a way to substitute a vegetable for a refined starch in a meal. If this works, I may never go back to conventional couscous as a base for Middle Eastern dishes in my kitchen. Think the kids would go for it?

 

Moroccan lamb

Ben Ford

Ingredients:

• 3 tablespoons olive oil, divided
• 2 1/2 pounds lamb shoulder or boneless chuck roast, cut into 3/4-inch cubes
• 2 cups chopped onions
• 3 garlic cloves, chopped
• 1 tablespoon garam masala
• 1 tablespoon paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon cayenne pepper
• 1 cup dry red wine
• 1/2 cup dry Sherry
• 2 cups beef stock
• 1 (14.5 oz) can diced tomatoes in juice
• 1 1/2 cups golden raisins

Instructions:

1. Heat 2 tablespoons oil in large pot over medium-high heat. Sprinkle meat with salt and pepper.
2. Add meat to pot; sauté until just slightly pink, about 5 minutes. Transfer meat to bowl.
3. Heat 1 tablespoon oil in same pot. Add onions; sauté until brown, about 8 minutes.
4. Add garlic and spices and stir 1 minute.
5. Add wine and Sherry; boil until reduced to glaze, stirring occasionally, about 8 minutes.
6. Add broth, tomatoes with juice, and raisins; stir to blend.
7. Add lamb and accumulated juices; bring to simmer.
8. Reduce heat to medium-low. Simmer uncovered until sauce is thick and lamb is tender, stirring occasionally, about 1 hour 15 minutes.
9. Season stew with salt and pepper. (Can be made 2 days ahead.)

Serves 6

Cauliflower couscous

Ben Ford

Ingredients:

• 2 tablespoon olive oil
• 2 teaspoon cumin seeds
• 2 teaspoon ground turmeric
• 1 large yellow onions, diced
• 3 garlic cloves, chopped
• 3 whole cauliflower, shaved (save stalks, they make a good soup)
• 2 sweet red peppers, roasted and diced
• 2 Jalapeño peppers, roasted and diced
• 1/2 cup toasted pine nuts
• 1 tablespoon mint, finely sliced
• 1 tablespoon basil, finely sliced
• 1 tablespoon parsley, chopped
• 1 tablespoon butter to finish.
• Kosher salt and black pepper, to taste

Instructions:

1. Shave the cauliflower florets with a knife. The smaller the better since it will help us avoid having to over work the cauliflower in the processor to get a consistent size that resembles couscous, the grain.
2. Heat the oil in a large skillet.
3. Add the spices and gently heat until the mustard seeds pop.
4. Add the onion and garlic and let them soften.
5. Add the cauliflower and diced peppers to the onion.
6. Cover and allow to steam until tender — 5 minutes or so.
7. Finish with butter, mint, basil, parsley, kosher salt and fresh ground black pepper.

Chris Kimball's Greek-Style Skillet Shrimp with Feta

This morning on the Today Show, Cook's Illustrated Chris Kimball cooked an easy dish that is easily adaptable to a breast cancer or other plant-based diet. Here's a link complete with video of Chris preparing the dish (and two other skillet dishes: lasagna and apple crisp) - Today Show.

To adapt it for a slightly healthier profile, I would serve with brown rice or whole wheat pasta. You could also add additional vegetables like carrots and chopped kale or spinach. If you are adding greens, just do it once the other vegetables have started to soften since they won't take as long to cook. You could also substitute water or stock for the wine! See how helpful I am!

 

Recipe: Greek-style shrimp with tomatoes and feta

Chris Kimball, Cook's Illustrated (Sept. 1, 2010)

Ingredients:

• 1 1/2 pounds shrimp, peeled and deveined, tails left on, if desired (see note)
• 4 tablespoons extra-virgin olive oil
• 3 tablespoons ouzo (see note)
• 5 medium garlic cloves , minced or pressed through garlic press (about 5 teaspoons)
• 1 teaspoon grated zest from 1 lemon
• Table salt and ground black pepper
• 1 small onion, diced medium (about 3/4 cup)
• 1/2 medium red bell pepper, stemmed, seeded, and diced medium
• 1/2 medium green bell pepper, stemmed, seeded, and diced medium
• 1/2 teaspoon red pepper flakes
• 1 (28-ounce) can diced tomato, drained, 1/3 cup juices reserved (see note)
• 1/4 cup dry white wine
• 2 tablespoons coarsely chopped fresh parsley leaves
• 6 ounces feta cheese , crumbled
• 2 tablespoons chopped fresh dill leaves

Instructions:

This recipe works equally well with jumbo (16 to 20 per pound) or extra-large (21 to 25 per pound) shrimp, but the cooking times in step 3 will vary slightly depending on which you use. Serve the shrimp with crusty bread or steamed white rice (but see my notes above - you really should try it with brown rice! Just give yourself the 45 minutes it takes to cook instead of the 15 for white).

1. Toss shrimp, 1 tablespoon oil, 1 tablespoon ouzo, 1 teaspoon garlic, lemon zest, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in small bowl until well combined. Set aside while preparing sauce.
2. Heat 2 tablespoons oil in 12-inch skillet over medium heat until shimmering. Add onion, red and green bell pepper, and 1/4 teaspoon salt and stir to combine. Cover skillet and cook, stirring occasionally, until vegetables release their moisture, 3 to 5 minutes. Uncover and continue to cook, stirring occasionally, until moisture cooks off and vegetables have softened, about 5 minutes longer. Add remaining 4 teaspoons garlic and red pepper flakes and cook until fragrant, about 1 minute. Add tomatoes and reserved juice, wine, and remaining 2 tablespoons ouzo; increase heat to medium-high and bring to simmer. Reduce heat to medium and simmer, stirring occasionally, until flavors have melded and sauce is slightly thickened (sauce should not be completely dry), 5 to 8 minutes. Stir in parsley and season to taste with salt and pepper.
3. Reduce heat to medium-low and add shrimp along with any accumulated liquid to pan; stir to coat and distribute evenly. Cover and cook, stirring occasionally, until shrimp are opaque throughout, 6 to 9 minutes for extra-large or 7 to 11 minutes for jumbo, adjusting heat as needed to maintain bare simmer. Remove pan from heat and sprinkle evenly with feta. Drizzle remaining tablespoon oil evenly over top and sprinkle with dill. Serve immediately.

Serving Size

Serves 4 to 6