The Perfect Bite

Kale and Walnut Pesto

Posted on February 11, 2012 | 1 Comment

If it weren’t for my friend Stephie who posted on Facebook that she’d just made kale pesto… I would have never thought to do this! I’ve made pesto from basil, spinach, parsley and even arugula. But never thought to use kale!

Kale is such a super food… add walnuts, olive oil and lemon zest and this little gem is unstoppable. I’ve struggled to find ways to prepare kale that I enjoy. It can be bitter and a little tough. But I could eat this pesto by the spoonful! I’m currently enjoying it on a Triscuit® but you can put it on just about anything. I’m thinking about smothering a chicken breast with it for dinner.

So run , don’t walk, to your nearest grocery (or better yet, Farmer’s Market)… buy a large batch of kale (curly, flat – it doesn’t matter)… a good size lemon (Myer lemons if you can find them!) and some fresh garlic and make enough to eat all week! Keep in mind that the shelf-life for this pesto is about a week… so try to eat a little every day. Read the Perfect Health section below to see why you want to incorporate kale into as many meals as you can.

Ingredients
4-6 cups (about 6.5 ounces) kale leaves, ribs removed, coarsely chopped
2 large fresh garlic cloves, smashed and coarsely chopped (or 2 tblspns minced)
3/4 cup coarsely chopped, toasted walnuts (raw is fine but toasting brings out their nuttiness)
3/4 cup grated parmesan
1/3 cup olive oil (for extra walnut taste (blend olive oil with walnut oil)
1 tablespoon lemon zest
1/2 teaspoon course sea salt
freshly ground black pepper to taste

Preparation
Remove ribs from kale and give it a rough chop. In a large pot, bring water to a boil with a couple of pinches of salt. Prepare a large boil of ice water and set aside. Once water in boiling, add kale for about 1 minute. Your kale will start to turn a brighter green. Remove from kale pot and immediately put in ice water. This is called blanching and is what helps give (and keep) your kale a bright green. Remove kale from ice water after 1 minute and pat dry.

Peel and roughly chop two large bulbs of garlic. If you are using pre-minced garlic, this is roughly 2 tablespoons.

If you are roasting your walnuts, place then in a dry saute pan over medium heat. Continue moving them in the pan until you begin to smell their nuttiness. It should take about 2-3 minutes, Keep an eye on them – they burn easily (which is why I don’t put them in the oven – I always forget them!).

Ready to Make?
In a food processor, add the kale, garlic and walnuts. Pulse 4-5 times until it’s well-combined. Slowly, through the feed tube, drizzle the oil until mixture is moist and holds together. Remove lid and zest your lemon directly into mixture. Zest, and not juice, makes all the difference here. It’s sweet and tangy and every once in a while you’ll get a burst of it in your mouth. So delish. Now add salt and pepper, return lid and pulse a couple of more times. NOTE: It’s important to use the pulse feature and not let your processor run… you want to retain some of the leafy texture of the kale and not make mush. I may or may not be speaking from experience.

Taste and adjust seasonings if necessary. And presto you have pesto!

The Perfect Bite
Whenever making a dip or spread or something that is not meant to be eaten on its own… it’s important to taste-test it once just with a spoon and then again with what you plan on having it with. On it’s own it may taste like it needs more salt, but if you plan on eating it with salty chips or crackers… it may be fine as it is once combined with it’s dipping partner.

The Perfect Pairing
Since this is a new item to me… I may discover more and more pairing as I go.. so check back regularly, I may be adding more pairings as the week goes by. Right now I am enjoying this on a cracker… but as I mentioned earlier, I plan to try it on a chicken breast for dinner. Also, I’m certain this will be delightful on a crostini and absolutely divine mixed into some whole wheat pasta. Let me know if you try it on something yummy! Enjoy this with a crisp pinot grigio.

The Perfect Health
Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits. Read more about the benefits of here.

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Posted in appetizer, Condiments, garlic, Kale, lemon, olive oil, Walnuts

Baked Eggs

Posted on January 1, 2012 | Leave a comment

I love eggs. I could create an entire blog about nothing but eggs. One of my new favorite ways to make them, and healthier than fried, is to bake them. It’s simple, no fuss and a thing of beauty.

And since this is January 1st, I thought it appropriate to post this recipe since it’s an excellent New Year’s morning ~~remedy~~ breakfast.

So just follow these simple steps and enjoy.

Ingredients
2 eggs
2 pinches of dried oregano (or your favorite herb)
salt & pepper to taste
1 teaspoon of shredded Swiss cheese / divided

Preheat oven to 375 degrees.
Coat two small ramekins with non-stick spray (I prefer olive oil spray).
Crack and drop one egg in each ramekin.
Lightly dust salt, pepper and oregano on top of each egg, then sprinkle shredded Swiss on each.

Place ramekins on a cookie tray and put on middle rack in oven. Bake 10-14 minutes, depending on how “done” you like your yokes. I land mine somewhere around 12 minutes.

When done, immediately run a butter knife around the edges to loosen the egg. Slip the knife or a fork under egg and it should just pop out.

You can use a variety of combinations of herbs or cheeses. The above is just my favorite. But I’ve also used a cheddar with salsa, Gruyere with thyme, and so on. Get creative!

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Posted in breakfast, eggs

2011 in review

Posted on January 1, 2012 | Leave a comment

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.

Here’s an excerpt:

The concert hall at the Syndey Opera House holds 2,700 people. This blog was viewed about 12,000 times in 2011. If it were a concert at Sydney Opera House, it would take about 4 sold-out performances for that many people to see it.

Click here to see the complete report.

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Posted in Uncategorized

Toasted and Roasted Vegetable Israeli Couscous

Posted on June 19, 2011 | Leave a comment

So I’ve had this jar of tri-color Israeli couscous in my cupboard for awhile now. Wasn’t sure what to do with it. But after a little research I decided roasting and toasting stuff to go in it was my best bet. Sometimes great things happen by accident. I just started throwing stuff in there and voila…. the result was pretty darn awesome. Savory, nutty, spicy… and that mysterious “umami” taste everyone’s talking about. Technically, the term is borrowed from the Japanese, meaning “savory taste”. But we use it meaning “beyond savory”… that something extra that makes you say, “wow!”

Anyway, the beauty of this dish is that you can swap out ingredients (like the veggies) for your favorites. Just be sure to prepare them the same way. Be sure to think about the type of vegetable you’re using to make sure it will go well with the spices used.

It’s a little labor intensive, but makes a huge batch you can eat on for days. Trust me, it’s worth it. Also, there are a few unique ingredients that if purchased in the grocery store, can be pretty pricey. Find a local International Market in your area (you’ll be surprised how many are out there!)… you will pay 1/3 of the price there and get twice as much. That’s where I purchased the turmeric, mustard seeds, cumin seeds, saffron and even the sliced almonds (1/2 lb bag for $4!).

Ingredients
2 cups of Israeli couscous (tri-colored optional. Also called “pearl” couscous)
3 cups low-sodium chicken stock (or use veggie to keep this vegetarian)
1 cup water
1 cup fresh broccoli florettes
1 cup fresh cauliflower
1 whole red bell pepper (stemmed, seeded and julienned)
1/2 cup asparagus tips *and 2″long each)
1 cup chopped tomatoes (I used canned, drained and rinsed because that’s all I had)
1 16oz can chickpeas – rinsed
1/2 a medium sweet onion – diced
1 tblspn minced garlic
3 sprigs green onion – diced
1/2 cup sliced almonds (use less if desired – I love almonds!)
1/2 tsp red pepper flakes
1/2 tsp whole mustard seeds
1/2 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp saffron
2-3 tablespoons extra virgin olive oil
sea salt and fresh cracked pepper to taste

Preparation
Pre-heat oven to 375 degrees.

This is a perfect opportunity to organize your mise en place.

Dice sweet onion, mince garlic, cut asparagus, broccoli, cauliflower, bell pepper and green onion according to ingredients above. Toss cut asparagus, broccoli, cauliflower and bell pepper lightly in olive oil and sprinkle with sea salt. Spread out on a cook sheet into one even layer. You may need to do this in two batches.

Ready To Cook?
In a large soup pot or dutch oven, drizzle olive oil and heat on medium flame. Add sweet onion, garlic, saffron and a pinch or two of sea salt. Saute until onions are translucent. While that’s cooking, place cookie sheet of veggies on top rack of oven (or use broiler). Rack should be roughly two inches from the top. Cook for 15 minutes or until broccoli and cauliflower edges start to get brown and crispy.

Once garlic and sweet onion are softened, add couscous to the pot and stir consistently. This will toast the couscous and will keep it from becoming mushy. Toast for 2-3 minutes… couscous will start to turn a slight color. Add chicken broth and water. Bring to a boil. Add another pinch of salt and pepper.

While that is boiling, drizzle a tiny amount of olive oil on a saute pan. Once hot, toss in mustard seeds and cumin seeds. They will sputter and splatter so be careful. This only takes a minute – so don’t burn them! You’ll suddenly smell the aromatic seeds and they are ready to throw in the pot of couscous. Reduce pot to simmer. Add roasted veggies, almonds, green onion, chickpeas, tomatoes and red pepper flakes. Stir until well mixed. Remove from heat when all liquid is absorbed. Add salt and pepper to taste.

Serve warm or cold!

The Perfect Bite
If you’ve been reading this blog for awhile, you know I’m about to tell you to stack your fork with a little bit of everything! However, there are so many ingredients in this – that might be impossible. So, take a few bites… you’ll be amazed how each bite will taste like a different dish! I love getting a taste of the earthy mustard or cumin seeds… then heat from pepper flakes, or smoky from the roasted vegetables. You’ll never get bored, bit after bite.

The Perfect Pairing
This is a great dish paired with grilled chicken or sauteed shrimp. There are so many flavors happening here you want an uncomplicated wine. Try Cline Cellers 2010 Viognier. Cline’s Viognier offers rich and distinctive aromas of peaches, apricots, orange blossoms and honeysuckle which will compliment the smoky, earthiness of the spices in this dish.

The Perfect Health
I’ve heard so many people say that couscous is a grain. But, um, no. It is pasta. Believe it or not, it’s made from semolina. Often hand rolled and sprinkled with wheat flour to keep separated. Israeli couscous is toasted, rather than dried, which gives it a nutter flavor.

So is couscous healthy? Not necessarily. But it is a healthier option than most pastas. Especially since it’s generally paired with vegetables and not cheese. But it is a little “carby”. Read more HERE about the health pros and cons of our beloved couscous.

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Posted in almonds, asparagus, brocolli, cauliflower, chickpeas, couscous, cumin seeds, fresh vegetables, garlic, Mediterranean food, mustard seeds, olive oil, red roasted bell peppers, saffron, side dish, tomatoes, turmeric, Vidalia onion

Grilled Guacamole!

Posted on June 13, 2011 | Leave a comment

Grilled guacamole? Who knew? Just when you thought guacamole couldn’t get any better – someone goes and brings out the grill. And voila… this will be the very best guacamole you’ll ever have. Feel free to add extra things like tomato or substitute the red onion with white – just be sure to grill them.

So fire up the Bar-B and prepare to have a little party in your mouth.

(as always – it’s best to read through the entire recipe before starting. You’ll want to know a few of the steps ahead of time).

Ingredients
3 whole avocados
1/4 of a medium red onion
1 large Poblano pepper
1 tablespoon minced garlic
1 lime
salt and pepper to taste
1 tablespoon mayo – if you insist. But it’s fine without!

Preparation

Preheat grill on medium flame.
Slice avocados in half lengthwise and remove pit (tips on removing pits – but do not slice).
Leave halves in skins and lightly brush the flesh with olive oil.
Lightly brush the skin of the Poblano pepper with olive oil.
Slice onion into 1 inch slabs leaving rings nested. Lightly brush with olive oil.
Cut lime in half and brush flesh with olive oil.
Finely mince garlic if not using pre-minced.

Ready To Cook?
Place avocados and lime halves flesh side down on grill. Place onion and pepper on grill. Leave avocado and lime alone – it’s tempting to pick up and check but you risk squishing them and losing avocado in the fire. They will take roughly 5 minutes on medium heat. The limes will start to brown at the edge when they’re ready.

Turn pepper regularly until it is blistered all over. You will know it’s done because you will suddenly smell the pungent pepper goodness! CAREFULLY turn the red onion over… you may lose a ring or two into the fire – sing a verse of Johnny Cash’s Ring of Fire and don’t sweat it. But the less you turn the onion the less you’ll lose it to the fire. It’s done when softened and has good grill marks.

Once all your grilling is done remove and let cool. You’re going to need to remove the pepper skin. TIP: Immediately put pepper in glass or ceramic bowl and cover tightly with Saran wrap. Let sit for 15 minutes while other items cool. The steam will help loosen the skin and it will peel right off. Cut top of pepper off and slice open to remove seeds. Cut into strips.

Finely dice onion and pepper. Add all ingredients into a bowl and mash well. Or for a creamier guacamole use an immersion blender or food processor to mix everything together. Just don’t over mix or it will become runny. Squeeze 1/2 a grilled lime over mixture and stir.

Serve immediately and enjoy!

(photos taken with iPhone 4)

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Posted in avocado, guacamole, poblano pepper, red onion

Summer Pea Soup with Green Curry and Toasted Mustards Seeds

Posted on June 12, 2011 | Leave a comment

Nothing says summer like a bowl of pea soup! Okay, maybe there’s a lot of things that “say” summer, like grilling, pool parties, vacations… yea, soup normally isn’t high on the list.

But this soup is so refreshing and can be served hot or cold! Low in calories and quick and easy. See – it’s perfect for summer!

This recipe is also vegetarian and vegan-friendly. But you may use chicken stock or garnish with crumbled bacon if you are phobic about eating a meat-free meal.

Ingredients (yields 3-4 servings)
1 12 oz bag frozen peas – thawed
1 small sweet onion – diced
1 Poblano pepper
1 med fennel bulb – diced
1 tablespoon garlic – minced
1-2 tablespoon green curry paste
1 tablespoon whole mustard seeds
1 tablespoon coconut oil (substitute extra virgin olive oil if you must)
1 cup coconut milk
2 tablespoons of green onion (chives) – chopped
salt and pepper to taste

Preparation
Have a bowl of ice water standing by. Bring medium saucepan of water to boil. Add peas and reduce heat. Cook for 3-4 minutes until softened but not over-cooked. While peas are cooking dice onion and mince garlic.

Ready to Cook?
Saute onion, garlic and fennel in coconut oil until translucent. Remove peas from boiling water and put into ice water to stop the cooking process (this is called “blanching”). This helps the peas keep their bright green color. Remove peas from ice bath and place in food processor. Roast Poblano pepper on the grill or on top rack of oven until nicely charred. After it cools a bit, remove skin with the backside of your knife. Remove seeds and stem. Add onion, garlic, Poblano, coconut milk and curry paste to food processor. Puree until smooth. Add additional coconut oil or milk, if too thick.

Toast mustard seeds in a dry saute pan until golden brown. This only takes a minute so be careful not to burn.

Here is an optional step: Using a sieve, pour pea soup through (with a pan below) and work with a spoon until all has been strained. This will help eliminate any pea shells or chunks of onion or fennel that did not get processed thoroughly. If you like a little texture in your soup, just skip this step. But if you’re looking for silky smooth soup – go this extra mile (extra 15 min).

Heat soup on low to medium until warm… or serve cold! Sprinkle with toasted mustard seeds and chives.

The Perfect Bite
Of course the perfect bite of soup is a slurp… but make sure it includes some mustard seed and chive! Also, this is perfect with crostini drizzlde in olive oil.

The Perfect Pairing
This soup is very filling on its own. But it’s great as a side with grilled cheese sandwich or for you meat lovers, with grilled chicken. Try pairing it with an Austrian Grüner Veltliner. It’s a light, fresh, lively and delicate wine that will compliment this soup whether served warm or cold.

The Perfect Health
When your mom told you to eat your peas, she knew what she was talking about. Peas flaunt twice the protein of most vegetables, so they’re the ideal substitute for fattier protein fare, providing an excellent strategy for controlling your fat intake. Read more about the heath wonders of peas here.

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Posted in curry, garlic, Pea, soup, Vidalia onion

Fish Tacos with Avocado Crema Sauce

Posted on May 19, 2011 | 2 Comments

I may or may not be addicted to fish tacos. Okay, so what… I am addicted. I could have them several times a week, easily. But I’m picky. I want a corn tortilla (seriously you flour tortilla serving people need to stop it)… I want battered fish (yes, I know it’s not the healthy version – sue me)… and I want a good, flavorful avocado-based drizzling sauce and crunchy cabbage (not wilty lettuce). And cilantro. Yes, there must be cilantro.

By the way… for this particular recipe, I broke my purely homemade rule and used Trader Joe’s small battered fish fillets. Mainly because they are made from halibut and are only 6 grams of fat per serving (2.5 fillets) and THEY’RE BATTERED! And I have not figured out their secret yet…

So as usual, when I love a certain food I set out on a quest to perfect a recipe that I will love and prefer to all else. Here’s what I’ve come up with – but be forewarned – I may continue to tweak it. It’s only close to perfection. One day…

Ingredients
Uncooked corn tortillas (one for every taco you want)
Trader Joe’s battered Halibut fillets (one per taco. Use a different brand if you want – but you’ll regret it)
1/2 cup purple cabbage – shredded (this will be enough for 3 tacos)
small red onion – diced
1/3 cup cilantro (leaves only)
1 large avocado
4 tablesppons Mexican crema
2 teaspoons green Tabasco sauce
2 tablespoons Smart Balance vegetable oil
Course sea salt and ground pepper to taste

Preparation
Preheat oven to 400 degrees.
Dice red onion and shred purple cabbage – quantities vary based on number of tacos you’re preparing. Scoop avocado flesh out into small food processor or blender. Add Mexican crema, green Tabasco and salt and pepper. Blend until smooth and creamy. It should pour like thick cream. Add more crema if necessary. Set aside and cover with plastic wrap.

Ready to cook?
Bake halibut according to directions.
While fish is baking, heat vegetable oil in a fry pan. When it becomes fully heated (it will become shiny – test with a drop of water if unsure – it will sizzle when ready), place one tortilla in pan at a time. As soon as the edges begin to crisp and brown turn over and fold in half. Flip one or two more times until edges brown. Remove and place on paper towel to drain. Sprinkle lightly with sea salt immediately. Repeat for each tortilla.

When fish is done, place a fillet in each tortilla shell and stuff with onion, cabbage and avocado sauce. Garnish with cilantro and enjoy!

The Perfect Bite
Warm and dripping with avocado sauce of course!

The Perfect Pairing
Taco night just screams to be paired with margaritas. But since we’re trying to keep this figure-friendly why not try the new Skinny Girl Margarita mix? It’s not available in Nashville at these locations. It’s a mere 100 calories versus the 500 calorie version served in most restaurants. And guys… just cover up the word “Girl” with some duct tape and you can indulge without having your man card revoked.

The Perfect Health
Check out these great health stats on the Trader Joe’s halibut fillets!