Alison Roman's Decidedly Not-Sweet Granola

Cook and food writer Alison Roman has come out with a new cookbook I just can't put down.  It's called Dining In, and it's chocked full of recognizable ingredients combined in some subtly surprising ways.  Recipes are meant to be low-effort (usually) but put-together enough for guests.  Though she lives in NYC these days, Roman's SoCal roots show in her love of fresh produce and the gorgeously sun-drenched photos remind me of summer, or every day I have ever spent in L.A.

As a savory breakfast fan, I got super excited about her recipe for "Decidedly Not-Sweet Granola" in the grains chapter.  She suggests several uses for this: breakfast with yogurt and cucumber, as croutons over salad, and as a snack.  I haven't gotten past the breakfast trick, which has kept me full and satisfied all morning today, and I can't imagine getting sick of it anytime soon.  Plain yogurt + diced cucumbers + this savory granola is her recipe; I added a squirt of lemon over the whole thing, as well.

I also made some adjustments based on what I had in the kitchen, as she encourages.  So, here's the actual recipe:

https://www.tastecooking.com/recipes/decidedly-not-sweet-granola/

I had no nigella seeds and didn't want more sesame seeds, as she suggests, so I threw in a scant 1/2 cup unsweetened shredded coconut.  I also skipped the egg whites, because what am I going to do with three egg yolks?  The result is a finer granola that doesn't clump together, but that's fine by me. Finally, I just used plain old crushed red pepper flakes in place of aleppo. I mean, I got them at the tortilleria down the street, so I don't know if they're aleppo or not. Come to think of it, they look similar.

If you're in the market for a new cookbook that is also a feast for the eyes, get Dining In.  It's lovely in every way.  And make this savory granola for something, even if you're hooked on Pop Tarts for breakfast.  I promise you'll happily find a use for it.

What's for lunch?: Salmon, Greens, and Grains

I love sushi bowls and poke when I'm in L.A., but I don't trust our Rocky Mountain fish counter at Safeway for that quality of tuna or salmon.  This tasty lunch bowl gets around to a similar concept and level of healthiness without the risk of tapeworms...

Salmon, Greens, and Grains

Serves 2

1 4 oz. fillet salmon, thawed if frozen
1 teaspoon mayonnaise
1 teaspoon Sriracha
1 teaspoon sesame oil
3 cups chopped greens (spinach, kale, mustard, or any combination thereof)
1 cup cooked barley (I like to make a big pot and keep some in the freezer for quick reheating)
1/2 cup cooked, shelled edamame
a few thin slices of raw red onion
ripe avocado, sliced
2 tablespoons soy sauce
1 tablespoon mirin
2 teaspoons toasted sesame oil
toasted sesame seeds and lemon wedges for garnish, optional

Line a broiler-safe tray with foil.  Rinse the salmon and pat dry.  Rub a thin layer of sesame or other neutral oil all over the fish and place skin-side down on the lined tray.  Combine the mayonnaise and Sriracha in a small bowl and slather over the top of the salmon.  Broil 4-6 inches away from the heat for 6-8-minutes (check for your preferred level of doneness). When cooked to your liking, remove the skin and cut into strips, pictured above.

In a medium skillet, heat 1 teaspoon of sesame oil over medium heat.  Add the greens and a pinch of salt to taste and saute until wilted.

In a medium mixing bowl, combine the barley and edamame.  Heat gently if it's cold.

Build your bowl: Dividing all ingredients equally, spread barley-edamame mixture across the bottom of each of two bowls.  Top with cooked greens, salmon, avocado slices, and onion slices.  In a small bowl, whisk together the soy sauce, mirin, and toasted sesame oil and drizzle evenly over the top.  Sprinkle toasted sesame seeds and/or lemon on top if desired.

Cauliflower and bulgar tabouleh

Add this to your not-salad-desk-lunch recipes. So refreshing and filling, and by soaking the cauliflower, it is highly digestible (if you know what I mean).

Cauliflower-Bulgar Tabouleh

Serves 2 as a meal, 4 as a side

1/2 cup bulgar wheat
1/2 cup cauliflower "rice" (about half of a medium head of cauliflower, run through the blender until it looks like the bulgar)
1 teaspoon ground cumin
1/2 teaspoon garlic powder
juice and zest of 1/2 lemon
1 small tomato, chopped
2 tablespoons diced cucumber
1 bunch fresh parsley, minced (about 1 cup once minced)
3 scallions, thinly sliced
2 tablespoons chopped almonds (I like smoked)
salt and black pepper to taste
extra virgin olive oil

In a heat-proof container, place the bulgar, cauliflower, cumin, garlic powder, and about 1/2 teaspoon salt. Add 1 cup hot water, give it a stir, and leave it on the counter for about an hour, or until all liquid is absorbed.  Then, add the lemon juice and zest and all remaining ingredients listed, from tomato through almonds.  Taste for seasoning and and salt and pepper if necessary, then drizzle a generous stream of olive oil on top and eat.

Pasta with Alfredo Sauce, featuring a surprise ingredient!

You know I'm always freezing pureed summer squash at the end of the season, and then it just sits in the freezer getting freezer-y tasting.  You can use the same amount of any squash puree--canned pumpkin, butternut squash, whatever--to give this sauce some heft and an extra infusion of veggies.  Think of it as a cheesy smoothie for your pasta...or maybe not...

Squash Alfredo with Fettucine

Serves 4

12 oz box fettucine
2 tablespoons butter
3 cloves of garlic, minced
1 cup pureed squash
1 cup plain almond (or other) milk
½ cup grated parmesan cheese
1 tablespoon fresh parsley, chopped
1 teaspoon salt
1 teaspoon pepper
2 cups pack baby spinach leaves

In large pot of boiling salted water, cook pasta for about 8 minutes or until tender. Drain, reserving 1/2 cup of the cooking liquid, and set aside.

Meanwhile, in large skillet, melt the butter over medium heat and cook garlic for about 30 seconds.
Then, whisk to combine in the squash and milk. Add in the grated parmesan, salt and pepper. Let the sauce simmer for about 5 minutes. Stir in the spinach and continue to cook until leaves are wilted.

Add the pasta to the sauce and stir to coat.  If it's too thick to spread evenly through the pasta, you can add a little of the cooking liquid, a couple tablespoons at a time, until it's smooth. Top with fresh parley and parmesan for garnish.

Chick pea and cauliflower bowl with tahini sauce

I have been eating horribly, and the Christmas parties haven't even started yet. So I put this pile of things together for lunch today and already feel far superior to the rest of you. But now you, too, can know the secret of true righteousness.  You're welcome. 

Chick pea and cauliflower bowl with tahini sauce

Makes 4 servings

For the sauce:

1/3 cup tahini
1/3 cup water
1/4 cup lemon juice 

1 heaping tablespoon plain yogurt
2 cloves garlic, minced
1/2 tsp cumin
1/4 tsp cayenne
1/2 tsp salt 

For the spiced chick peas:

2 cups (or a 15 oz. can) cooked chick peas

1 teaspoon lemon zest

1 teaspoon salt

1 teaspoon lemon juice

1/2 teaspoon curry powder

For the cauliflower and kale:

1 head cauliflower, chopped into bite-sized pieces

1 bunch kale, roughly chopped (about 3 cups packed)

1 tablespoon olive oil

1 teaspoon salt

1/2 teaspoon chili powder

About one cup cooked grain (rice, barley, quinoa, etc.) per bowl

1 tablespoon chopped tomato per bowl

To assemble:

Heat the oven to 425F. Toss the cauliflower and kale with all ingredients on a large baking sheet and spread out in one layer.  Roast until browned, stirring once during baking time (so, I pop it in the oven for 20 minutes, take it out and stir it around, then cook another 10 or so).

Meanwhile, combine all chick pea ingredients in a reusable container (you'll probably have leftovers to refrigerate).  Combine all sauce ingredients in a food processor or blender. 

In a large bowl, put in your cooked grain, then top with chick peas and roasted vegetables to your heart's desire.  Top with chopped tomato (that's optional, really) and drizzle sauce over the whole thing.  Can be eaten hot or at room temperature. 

Everything can be kept in separate containers in the refrigerator for a week, so you can keep making these until you run out.  Extra sauce makes a great salad dressing, too. 

BLT rice salad

We are frantically trying to pick and use as many tomatoes form our garden as we can before the frost starts, because everyone knows tomatoes have the most give-up in them when it gets a little chilly outside.  Well, tomatoes and basil.  Basil is such a weak baby. It reminds me of my ex-boyfriends. 

So, I started cutting the tomatoes and making the vegan microwave baconish the other night before I realized we had no bread in the house. But we did have a bunch of cooked frozen jasmine rice and a glorious cucumber from the neighbor's garden, so BLT rice salad it was. This was our dinner, but I think it would be a great side to some grilled fish or chicken or this nice lentil salad. 

BLT Rice Salad

Serves 2 as a light meal or 4 as a side

2 cups cooked rice (any kind you like)

1 large fresh tomato, cut into chunks

1/2 cucumber, cut into chunks (try to match the size of the tomato chunks)

1/2 avocado, diced (optional)

1 tablespoon rice vinegar or apple cider vinegar

2 tablespoons chopped fresh herbs (basil, tarragon, chives, parsley), optional

salt and freshly ground black pepper to taste

4 strips of cooked bacon or bacon-like product, drained and crumbled

You can eat the rice hot, room, temperature, or cold.  If it's a long grain rice, best to keep it warm or it will get too dry and hard to eat.  Stir in the tomato, cucumber, avocado, fresh herbs, and vinegar. Season with salt and pepper and sprinkle with the crumbled bacon.

Make this Cold Noodle Salad + Wraps to keep the kitchen cool!

Everyone is blogging about ways to eat without heating up the kitchen on these hot days, and I'm following the trend. If you use bean thread noodles (aka Mai fun, rice vermicelli, etc.), you don't even have to cook those.  This salad is satisfying and bright in flavor, and as a bonus, it also works really well as wrap filling for spring rolls or, my preference, collard green wraps. Bring it to a party, a picnic, or to work.  Or just sit around on the porch sweating and snacking on this while you drink beer and dribble everything down the front of your shirt.  That's how I'm doing it. 

Cold Noodle Salad + Wraps

Serves 4-6

Dressing

3 tablespoons soy sauce or tamari

2 tablespoons rice vinegar

2 tablespoons fresh lime juice

2 tablespoons olive oil

2 - 3 tablespoons chili-garlic sauce

1 tablespoon toasted sesame oil

2 teaspoons fresh grated ginger

1 teaspoon maple syrup or brown sugar

Salad

4 ounces cooked bean thread noodles or angel hair pasta, drained

2 radishes, peeled and julienned

1 red bell pepper, cored, seeded, and julienned

1 large carrot, peeled and julienned

2 cups julienned purple cabbage

3 scallions, ends trimmed and cut into matchsticks

2 cups loosely packed baby spinch leaves (omit if making wraps)

1 cup loosely packed cilantro leaves, tough stems removed

2-3 tablespoons chopped peanuts (optional)

Combine all dressing ingredients, then add salad ingredients and stir thoroughly to coat.  If you prefer, you can use clean, trimmed collard green leaves as wraps; just fill 6-8 leaves (depending on size) with equal amounts of the salad.  To prepare leaves for use, cut off stem and use a small knife to trim the spine of the collard down the middle of the leaf. Cut it so that the spine is flat with the rest of the collard.

No, you are not a vegetarian if you eat seafood.

You are a pescetarian if you eat seafood. It's a real thing, but you don't get to berate your waitress for getting confused on whether or not you will eat a bacon garnish when she has already brought you two other dishes with fish as the base. And you know, pescetarianism is alright.  The BBC thinks it's a good idea, and CNN even reports it might be better for keeping cancer at bay than strict vegetarianism (though really, all these diet assumptions turn out to be wrong in the end). Just don't be a jerk and eat endangered fish (this super-handy seafood recommendation guide should be bookmarked on your phone!), and don't go around calling yourself a vegetarian when you clearly are not, because that's very annoying.

If you've been reading this blog for a while, you will notice that I like seafood quite a bit, so after you've checked out your local seafood market, maybe give some of these featured DFT recipes a try:

Broiled Salmon: Honey-Soy, Sriracha, and Herbed Mustard

Quick Fish Tacos & Grilled Shrimp Tacos

Easy Homemade Fish & Chips

Steamed Fish with Better-Than-Tartar Sauce

Thai Curried Fish in Banana Leaves with Coconut Rice

Peruvian Fish in Sour Onion Sauce

Blackened Broiled Tilapia

Farro with Vinegar-Glazed Sweet Potato and Apples

Ever since I got back from Italy a few summers ago, I have been a big fan of farro salads. But this could easily be done with some other grain--barley would be the most similar, but quinoa or cooked bulgar would also be quite pleasant, and even a chewy, short-grain brown rice would work.  Substitute butternut squash for the sweet potato if you prefer, omit or swap the dried fruit, and use whatever nut you like. This makes a great lunch or dinner, and if you prep everything the night before (including making the grains ahead of time), you can pop the roasting pan in the oven as soon as you get home from work and relax with a nice bottle of wine while you wait. 

Farro with Vinegar-Glazed Sweet Potato and Apples

Serves 6

1/4 cup plus 3 tablespoons extra-virgin olive oil
1 small fennel bulb, finely chopped
1 small onion, finely chopped
5 garlic cloves, minced
Kosher salt
Pepper
4 cups water
2 cups farro
3/4 pound sweet potato (1 large), scrubbed and cut into 1 1/2-inch pieces
1/4 cup sherry vinegar
2 Granny Smith apples—peeled, cored and cut into 1 1/2-inch pieces
3/4 cup dried cherries, soaked in warm water for 10 minutes and drained
1 cup roasted cashews, coarsely chopped
3/4 cup coarsely chopped parsley
Shaved pecorino cheese, for serving

Heat 1/4 cup of the olive oil in a large saucepan. Add the fennel, onion, garlic and a generous pinch of salt. Cook over moderate heat, stirring occasionally, until the fennel is softened, about 8 minutes. Add the water and farro and bring to a boil over high heat. Reduce the heat to moderate and simmer, stirring occasionally, until the farro is tender and the stock is absorbed, 25 to 30 minutes.

Meanwhile, preheat the oven to 425°. On a large rimmed baking sheet, toss the sweet potato with the remaining 3 table­spoons of olive oil and season with salt and pepper. Drizzle with the sherry vinegar and roast for about 15 minutes, until just starting to soften. Add the apples and toss to coat. Roast for about 20 minutes longer, until the sweet potato and apples are tender but not falling apart. Let cool slightly. 


In a large bowl, toss the farro mixture with the dried cherries, cashews, parsley and the roasted sweet potato and apples. Season with salt and pepper. Transfer to plates, top with shaved pecorino cheese and serve.

Blackened Fish, the Yankee Way

When I was a freshman in college, the most exotic meal I tried was blackened catfish.  I had never heard of, let alone tasted, anything so vigorously seasoned at that point in my life. It was cooked by our token Southern professor, who probably got a real kick out of watching us dairy-fed Midwesterners poke at the dark slabs of fish, hoping it wouldn't burn our mouths too terribly.  I loved it, and that was my introduction to the magical world of Southern dishes.  

I still love blackened seasoning, but I don't do the ten pounds of butter or the frying so much.  I also think catfish is kind of a pain, with all those stupid bones to pick around.  So, here's a quick, healthy, and easy way to try to recapture some of the weird wonderfulness that was Dr. Hearne's blackened catfish back in 1993. You'll excuse me, I hope, if it's not as authentic as a Paula Deen recipe, but I promise it won't give you diabetes. 

Blackened Broiled Tilapia

Serves 4

1 pound tilapia fillets

olive or canola oil

Blackening Rub:

3 tablespoons paprika

1 teaspoon salt

1 teaspoon liquid smoke

1 teaspoon black pepper

½ to 1 teaspoon cayenne pepper

1 teaspoon thyme

1 teaspoon oregano

½ teaspoon garlic powder

In a medium bowl, combine all blackening ingredients thoroughly.

Line a broiler pan with foil and add 2 T olive oil. Brush it over the foil in any area that will have fish.

Rinse and pat dry 1 pound of tilapia. Brush with olive oil. Cover the fillets with the spices and rub it in (both sides).

Place fish on broiler pan, then broil about 4 inches from heat for about 5 minutes on each side, or until fish flakes easily with a fork.

*If you decide to drop this onto the grill instead, which is delicious, don't bother with the liquid smoke.

A month of brunches: week 2

Brunch doesn't have to involve eggs (though you could throw in some mini quiches to round out this meal in a more breakfast-worthy way for those who disagree).  But it should be kept simple, and reasonably fast if possible, so that you aren't already wiped out for the day by the time you sit down to eat. Serve this with a mixed green salad and some sweet potato biscuits sprinkled with a little cheese, and you've got yourself a great plan for Saturday. 

Leftovers from this salmon dish are fantastic served cold the next day. And I don't need to tell you to serve mimosas with this dish, do I?!

Asian-marinated Oven Salmon

Serves 4-6

Marinade:
1/4 cup honey
3 cloves garlic, minced
2 tablespoons reduced sodium soy sauce
1 tablespoons seasoned rice vinegar
1 tablespoon sesame oil
1 tablespoon freshly grated ginger
1 teaspoon Sriracha, optional

Freshly ground black pepper, to taste
2 pounds salmon
2 green onions, thinly sliced
1/2 teaspoon toasted sesame seeds

Preheat oven to 375 degrees F. Line a baking sheet with foil.

Make the marinade: in a small bowl, whisk together honey, garlic, soy sauce, rice vinegar, sesame oil, ginger, and Sriracha.

Season the fish with salt and black pepper. Place salmon onto the prepared baking sheet and fold up all 4 sides of the foil. Spoon the marinade over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.

Bake in oven until cooked through, about 15-20 minutes. Then unwrap and broil for 2-3 minutes, or until caramelized and slightly charred.

Serve immediately, garnished with green onions and sesame seeds.

Wash away your sins with Heidi Swanson

Faithful readers of this blog know that I have a bit of a food crush on Heidi Swanson, author of Super Natural Everyday, among others, and curator of fabulous recipes and food photography at 101 Cookbooks.   Her food often falls into what we affectionately call "California hippie food" around here.  She utilizes lots of whole grains, various exotic beans and spices, and avocado makes regular appearances in her recipes.  I find myself referring to her when the weather turns warm and I feel inspired to be healthier (pity that doesn't happen all the time), and especially when the grumbling in my belly is partly from hunger and partly from the dehydration that comes with drinking too much gin the night before.  I don't have the willpower--or the desire--to starve myself on a "cleanse", so this is it for me: cutting out the meat and grease and just eating pure, unprocessed foods that are delicious and fill me up.  Here's one of my current favorites from her blog, and if you keep some cooked grains and beans in the freezer for these times, it's a cinch to make on a groggy Saturday morning.  I have made some substantial modifications, so if you want to compare this to the original, go here.

Heidi Swanson's Mung Yoga Bowl Recipe 2.0

Serves 4-6

For the sauce:
1 cup Greek yogurt
1/2 tablespoon minced ginger
1/2 small serrano chile, seeded
1/2 cup cilantro, plus more for serving
1/4 cup green onions
1/2 cup spinach

1 teaspoon olive oil
1 teaspoon salt

5-6 cups cooked mung (or other) beans (black beans or lentils work very well, too)
1 cup cooked grains (quinoa, farro, barley, or brown rice are my favorites)
1/3 cup toasted almonds and/or pepitas
3 tablespoons warmed olive oil
1 1/2 teaspoons smoked paprika
lots of freshly squeezed lime juice


In a medium frying pan, warm 1 teaspoon of oil. Add the serrano, spinach, 1/2 cup cilantro, and green onion and cook, stirring constantly, until spinach is completely wilted, about 3 minutes. Place this mixture along with the ginger, yogurt, ans salt, in a blender.Blend until smooth, taste and adjust, if needed.

Just before serving, combine the beans and grains in a large bowl, and sprinkle with the nuts. Dollop generously with the yogurt sauce, and then whisk together the olive oil and paprika. Drizzle this across the bowl. Finish with a good amount of lime juice, and more salt, if needed.

A Month of Smoothies: Week 4

This is the end of my month long experiment with smoothies.  It has been a fun adventure to start off the days, and as you can see from these recipes, you can basically toss in any combination of liquid, fruit, vegetables, and ice or yogurt to get your morning started.  Add some nuts, seeds, and/or oats and you've pumped up the calories a bit in a healthy way, which will keep you fuller for longer.  And if the green color freaks you out, just add more red berries.  Red berries are always the answer.

Coconut-Kale Smoothie

1 cup coconut milk
1/2 cup frozen pineapple
1 cup chopped kale (Steaming or blanching this and keeping it in the fridge works well if you don't love the raw kale taste)


Blueberry Pie Smoothie

1 can (14 oz) light coconut milk
1 cup frozen blueberries
1 bananas
1/4 cup rolled oats
1/4 cup pecans (chopped)
2 tbsps maple pure syrup
1/2 tsp pure vanilla extract
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
2 tbsps shredded coconut

Pina Colada Smoothie

1 cup fresh pineapple chunks
1 cup light coconut milk
1 bananas
1/4 cup ice cubes
2 teaspoons honey

Oatmeal Pumpkin Smoothie

1/4 cup pumpkin (canned, not pie filling)
1/4 cup rolled oats
1/2 tsp cinnamon
1 tsp maple syrup
2 teaspoons honey
1/2 cup greek yogurt (plain)
3/4 cup coconut milk

A Month of Smoothies: Week 3

This week's smoothies are brought to you (partially) by the power of coconut milk, which I sometimes have leftover after making a small batch of curry.  Actually, these drinks are turning out to be a great way to use up produce and other odds and ends in the kitchen.

If you find yourself using a lot of bananas in your smoothies, as I have been trying to do, you can slice and freeze the ripe ones and store them in sandwich baggies in the freezer until you're ready to use them.  If you do this and there is also ice in the recipe, you can leave out the ice.  And of course, add water whenever they turn out thicker than you want.

  

Pink Power Smoothie

1/2 cup chopped kale

1/2 cup raspberries 

1/2 cup strawberries 

1/2 cup chopped pineapple 

1 small banana 

1/4 cup almond milk 

1/2 cup Greek yogurt

Banana-Kale Smoothie

1 banana

1/2 cup chopped kale 

1/2 cup nonfat Greek yogurt 

1/4 cup skim milk 

2 tablespoons unsweetened apple sauce 

1 1/2 tablespoons chia seeds 

1/4 teaspoon cinnamon

1/2 teaspoon vanilla extract

1 cup crushed ice

Green Tropical Smoothie 

3/4 cup light coconut milk
6 oz fat free Greek yogurt
3/4 cup fresh pineapple, cubed
1 ripe medium banana
1 cup spinach
2 tbsp sweetened shredded coconut
1 1/4 cups ice


Coconut-Mango-Carrot Smoothie

1 cup sliced carrots
1 mango, sliced
1 (6 ounce) tub Vanilla Greek yogurt
1 cup coconut drink
2 Tablespoons honey
2 cups ice cubes

A Month of Smoothies: Week 2

Did you like any of last week's smoothie recipes?  I've got some kale and an overripe avocado sitting around, so here's hoping some of these will work...

Raspberry-Avocado Smoothie

1 avocado, peeled and pitted
3/4 cup orange juice
3/4 cup raspberry juice
1/2 cup frozen raspberries (not thawed)


Green Smoothie

2 ripe medium bananas
1 ripe pear or apple, peeled if desired, chopped
2 cups chopped kale leaves, tough stems removed
1/2 cup cold orange juice
1/2 cup cold water
1/4 cup ice cubes
1 tablespoon ground flaxseed


Banana Spice Smoothie

2 ripe bananas
2 cups vanilla kefir
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground allspice
1/4 cup ice cubes

Cucumber-Kale Smoothie

2 cups spinach and kale

1 frozen banana 

1 frozen cucumber 

3 tablespoons lemon juice

2 teaspoons honey

1 tablespoon almond butter

1 tablespoon chia seeds

A Month of Smoothies: Week 1

I just turned 40 last week, and I don't feel so good.  I think it's probably just all the beer and cocktails I've been drinking for the past two weeks; nevertheless, now seems like a good time to try to pack more fruits and veggies into the old, crumbling shell that carries my organs.  So, I know all those smoothie pinners on Pinterest get really annoying with their otherworldly fitness glow, but I promise that when I take you on this month long journey to find palatable smoothies with me, I will not be a douchebag about it.  I'll post four recipes that seem non-disgusting every Monday morning this month. And I'm pretty sure you can put booze in these, if you need to.

Green Tea, Blueberry, and Banana

3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk


1. Microwave water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.

2. Combine berries, banana, and milk in a blender with ice crushing ability.

3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth.

For remaining smoothie recipes, simply combine ingredients in the order listed in a high-speed blender. I'm using a Vitamix.

Fruit and Oat Smoothie 

1 cup quartered strawberries
1 sliced banana
1/4 cup raw almonds
1/2 cup old-fashioned oats
1 cup low-fat vanilla yogurt
1 teaspoon maple syrup


Ginger Peach Smoothie

2 handfuls baby spinach
1 teaspoon grated peeled fresh ginger
2 cups frozen sliced peaches
2 teaspoons honey
1 1/4 cups water




Avocado Pear Smoothie

1 ripe Hass avocado
1/2 cup silken tofu drained
1 cup pear or apple juice
2 tablespoons honey
1/2 teaspoon pure vanilla extract
2 cups ice

This is not me. She seems like a douchebag. 

Broiled salmon: a beginner's guide

No oceans here. 

I live in land-locked Colorado, and getting beautiful, fresh fish at the supermarket is impossible.  The seafood counter at my local Safeway sells thawed fish for the same exact price as the bagged stuff in the freezer case, and that's as good as it gets.  But I do like fish, and I'm not a snob about it being frozen, so I just go straight to the frozen section and stockpile bags of Alaskan salmon, swai, and raw shrimp for whenever I'm in the mood.  It's easy to thaw individual filets in a sinkful of water for half an hour, and the shrimp thaws even faster than that when placed in a colander under warm running water.

This Colorado selection needs some help in the flavor department, however; at best it's bland, and sometimes it's a little fishy.  None of this stuff is sushi grade. Ever.

Enter broiling.  Marinade the fish or slap a simple sauce on it, fire up the broiler, and your mediocre "wild" (I really hope it is) salmon becomes the centerpiece of a tasty little meal.  We may not be able to pull it straight out of the ocean and grill it on the beach, but we can still maintain the spirit of simplicity.

Here are some of my favorite saucy salmon broils; the Asian-y flavors go well with some jasmine rice with ginger and steamed edamame mixed in, and the mustard sauce is great with herbed roasted potatoes and a salad.

Honey-Soy Broiled Salmon

Combine:

½ cup low sodium soy sauce
¼ cup honey
1 Tbsp rice wine vinegar
1 Tbsp lemon juice
1 Tbsp fresh ginger, minced
2 cloves garlic, mince

• in a large zip-top bag.  Mix well and reserve about 1/3 of the mixture in a small bowl, then, add 4 salmon filets and marinade for 15-30 minutes in the refrigerator.  When ready, broil on high about 5 inches from the broiler for 6-8 minutes.  To serve, pour the remaining sauce of the filets and sprinkle with 2 Tbsp sesame seeds, toasted, for garnish

Sriracha Salmon (also works with firm white fish)

Combine equal parts mayonnaise (I hear veganaise is amazing, actually) and Sriracha sauce and smear in a medium-thick layer over salmon filets that have been rinsed, patted dry, and lightly salted.  Broil on high about 5 inches from the broiler for 6-8 minutes.

Herbed Mustardy Salmon  (also works with firm white fish)

In a mini food-processor, combine:

2 garlic cloves
3/4 teaspoon finely chopped fresh rosemary leaves
3/4 teaspoon finely chopped fresh thyme leaves
1 tablespoon dry white wine
1 tablespoon extra-virgin olive oil
2 tablespoons Dijon mustard
2 tablespoons whole-grain mustard

Smear in a medium-thick layer over 6 salmon filets that have been rinsed, patted dry, and lightly salted.  Broil on high about 5 inches from the broiler for 6-8 minutes.

Your Food New Year's Resolutions Made Easy

January blogs, magazines, and newspapers are littered with self-help style recipes and exercises tips.  I could scoff, but after the gluttony that was late November through December, I feel the same way: it's time to simplify, clean up, and get back to normal.  It's also time to go back to working long days without breaks in the middle of the week now that the holidays are over, which makes cooking those halo-bequeathing meals a little more challenging.  So, here's my plan for making separate ingredients ahead and adding various flavors quickly and easily throughout the week.  I can knock out these basics on a Saturday afternoon if I multi-task and stay focused by not drinking too many work beers. I'd love to see some of your ideas/favorites to have on hand, too--add to the comment section, please!

Goal: Eat healthy, filling breakfasts with a minimum of time in the morning.

Make-ahead fixes: 

• Keep at least 6 hard-boiled eggs in the fridge--just peel and season in the in the morning.
• Keep fresh or frozen fruit on hand (freeze fresh fruit by laying out on a baking sheet in a single layer and placing in the freezer at least 4 hours; then toss in a zip-top bag and keep frozen until ready to use).  You can use these in smoothies or as stir-ins for your yogurt or oatmeal.
• Make overnight steel-cut oats. All you have to do is dump everything into a container before bed, give it a stir, and it's ready in the morning.  
• And of course, revisit my "Cook, freeze, and pack it for later: breakfasts" post for more healthy recipes you can make ahead.  I always have breakfast burritos and muffins in my freezer.

Always have in the pantry: multi-grain bread for toast, mustard and capers for the eggs, nuts and seeds to stir in to oatmeal and yogurt, Greek yogurt

My favorite way to start the day!

Goal: Eat more fiber

Make-ahead fixes:

• Make a big pot of beans with minimal seasoning: black beans, garbanzos, pintos, mung beans, and lentils are particularly versatile and fiber-rich.  Freeze portions (for two people, I usually freeze 1 cup servings) in small zip-top bags and you can toss them straight into stir fries, soups, or just serve with seasoned rice and hot sauce. Keep a small amount in the refrigerator for up to a week to toss into salads. 
• Make a big pot of grains to replace white rice in your recipes (though you can also do this with white rice). Quick-cooking quinoa, bulgar, millet, and couscous can be "cooked" overnight by soaking in equal parts grain and water, so those don't need to be cooked far in advance.  But wheat berries, farro, barley, and the like all freeze beautifully as described in the bean method above.  
• Keep plenty of fresh and frozen veggies on hand.  Freeze fresh veggies by blanching them in boiling water for about 30 seconds to a minute and spreading out on a tray as described above with fruit. 
• Single portions of grains, beans, and veggies can be combined in a bowl and heated quickly in the microwave, then seasoned to taste, for a quick, filling, and very healthy lunch or dinner.  In fact, you can even pop the frozen stuff in a container the night before, refrigerate until you head to work the next morning, and then everything will be thawed and ready to eat as a cold salad by lunchtime.  Hot or cold, you can toss everything with a dressing below for a really brainless meal when you're exhausted...

Farro with asparagus, almonds, feta, and Mustard and Caper Vinaigrette.
The farro and asparagus were frozen and reheated together in the bowl. 

Goal: Use less salt without sacrificing flavor

Solution: Make dressings!  These may have originally been intended as salad dressings, but they can be used over veggies and pasta, beans and rice (or other grain), and just about anything else you can think of. These are some of my favorites right now--they'll all keep a couple of weeks in the refrigerator:

Tahini-Lemon Dressing: whisk together

1/2 garlic clove, smashed and minced

1 scant tablespoon tahini (for a milder flavor, use almond butter)

zest and juice of 1/2 lemon

1 teaspoon honey

2 tablespoons olive oil

salt and black pepper to taste

I love this on steamed potatoes, green beans, and kalamata olives.

Mustard and Caper Vinaigrette: whisk together 

1 garlic clove, smashed and minced

1 teaspoon capers, chopped

1 teaspoon mustard

pinch sugar (optional)

4 tablespoons vinegar

6 tablespoons olive oil

salt and black pepper to taste

This keeps for weeks on the countertop; refrigerating makes it gloppy. Different vinegars will give a different level of acidity, with apple cider being the most intense I ever want, and balsamic being the mildest, so experiment. This is clearly a standard salad dressing, but it is also delicious on hot foods.  I like it on pasta with steamed broccoli.

Miso-Ginger Dressing: blend in a food processor

1/4 cup peanut oil 

1/4 cup rice vinegar

2 tablespoons mild or sweet miso, like yellow or white

Juice of 1/2 lime

2 medium carrots, roughly chopped

1 inchlong piece fresh ginger, chopped OR 1 heaping teaspoon minced ginger form the jar

Salt and freshly ground black pepper.

Obviously, this works well in stir-fries, but it's also surprisingly perfect over steamed greens like kale or collards, along with a little hot sauce on the side. 

"Ranch" Dressing: whisk together

1 small garlic clove, minced
1 tablespoon lemon juice
½ cup plain yogurt
¼ cup milk (any kind will do)
½ teaspoon dried summer savory
½ teaspoon dried dill
¼ teaspoon Italian seasoning
¼ teaspoon dried onion
Salt and freshly ground black pepper to taste

If you're from the Midwest like me, you already know that Ranch dressing is not only a salad condiment, but a replacement for sour cream, a dip, and a general salve for life.  

Dinner tonight: quinoa, frozen Sante Fe veggie blend, 

and Tahini-Lemon Dressing