Food Explorer RD

Author: Ede B

  • Big Cat’s Turkey Meatloaf with Not-So-Secret Sauce

    MAKES 6 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 1 hour

    Sauce
    2 tablespoons extra-virgin olive oil
    1/2 cup small dice yellow onion
    Sea salt
    1 large clove garlic, minced
    2 cups tomato puree
    1/4 cup Grade B maple syrup
    2 tablespoons apple cider vinegar
    1 cinnamon stick

    Meatloaf
    5 ounces cremini mushrooms, cleaned, trimmed, and sliced
    2 tablespoons extra-virgin olive oil
    1/2 yellow onion, diced small
    1 small carrot, peeled and diced small
    1/4 teaspoon red pepper flakes
    2 tablespoons minced garlic
    2 skinless, boneless anchovies, rinsed, and minced
    1/2 teaspoon sea salt
    1/4 teaspoon freshly ground black pepper
    1 tablespoon Dijon mustard
    1 1/2 tablespoons minced fresh oregano, or 2 teaspoons dried
    1 tablespoon minced fresh thyme, or 1 1/2 teaspoons dried
    1/2 cup chopped parsley
    1 1/4 pounds ground turkey thigh meat

    To make the sauce, heat the olive oil in a saucepan over medium-high heat. Add the onion and a pinch of salt. Sauté until translucent, 3 minutes, and add the garlic. Sauté about 30 seconds more, then stir in the tomato puree, syrup, vinegar, cinnamon, and salt. Reduce the heat to medium low, and simmer until thickened and reduced, stirring occasionally, about 40 minutes. Remove the cinnamon stick and set aside 1 cup of the sauce for the meatloaf (reserve the rest of the sauce for another use).

    While the sauce is simmering, make the meatloaf. Preheat the oven to 350°F. Put the mushrooms in the bowl of a food processor and pulse until they are finely ground. Set aside.

    Heat the olive oil in a medium skillet over medium heat. Add the onion and carrot and sauté until tender and golden, about 5 minutes. Add the red pepper flakes, garlic, anchovies, salt, and pepper, and sauté 1 minute more. Transfer the mixture to a bowl and stir in the mustard, oregano, thyme, parsley, and mushrooms, and mix to combine. Add turkey and mix gently with your hands, just to combine. Shape the meat to fit into an ovenproof dish. Top with the reserved 1 cup of sauce. Bake for 1 hour. Remove from the oven and allow the turkey meatloaf to rest, covered with aluminum foil, for 10 minutes. Slice and serve immediately.

    Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
    Facebooktwitterpinterestinstagrammail

  • SPICED HOT FRUIT BAKE

    INGREDIENTS
    2 cup sliced apples
    2 cups green pear slices
    1 1/2 cup fresh cranberries
    1 cup pineapple chunks (save the juice)
    lemon juice
    1/3 cup coconut sugar
    1 tbsp agave or honey
    1 tsp cinnamon
    1/4 tsp nutmeg
    1/2 stick melted butter or 4 tbsp melted earth balance vegan butter
    2 tbsp melted coconut oil (this is optional but does give it more flavor and coating. Add 1 tbsp butter instead if you don’t have coconut oil).
    1/3 cup chopped walnuts

    INSTRUCTIONS
    Preheat oven to 300F.
    In a large bowl, toss your fruit and add in 1-2 tsp lemon juice. Set aside.
    In another glass bowl, combine your melted butter, sugar, spices, and coconut oil.
    Add in honey and a little bit of your leftover pineapple juice as well.
    Add this sugar/butter mixture to your fruit and coat evenly.
    Pour fruit evenly in a 9×12 baking dish.
    Pour the leftover sugar/butter/oil mixture on top.
    baking for 1 hr.
    Add your nuts last.
    Mix fruit again and serve.
    You can also add your nuts in the last 30 minutes of the baking time if you prefer them hot and baked as well.
    RECIPE NOTES
    The coconut oil in this recipe will harden a little if you put this in the fridge for later, so be sure to reheat until it’s all melted again before serving.

    Source: https://www.cottercrunch.com/gluten-free-spiced-hot-fruit-bake/
    Facebooktwitterpinterestinstagrammail

  • Curried Sweet Potato and Apple Pilaf

    Ingredients:
    1 Tbsp. canola oil
    1 small onion, coarsely chopped (about 1/2 cup)
    1 cup quick-cooking brown rice
    1 Tbsp. curry powder
    1 medium orange-flesh sweet potato, peeled and coarsely chopped (about 1 1/2 cups)
    1 cup coarsely chopped fresh kale, loosely packed
    2 cups fat-free, reduced sodium chicken broth
    3 small tart apples (such as Granny Smith), cored and coarsely chopped (about 2 1/2 cups)
    1/4 cup currants or raisins
    Salt and freshly ground black pepper
    Makes 10 servings.

    Per Serving: 99 calories, 2 g fat (<1 g. saturated fat), 129 g carbohydrate, 2 g protein, 2 g dietary fiber, 96 mg sodium.

    Prep Time: 10 minutes

    Cook time: 35 minutes

    Directions:
    In a large skillet, heat the canola oil over medium-high heat. Add the onion and sauté for about 5 minutes, until golden. Add the rice and curry powder and sauté for 3 minutes. Stir in the sweet potato and kale and sauté for 2 minutes.
    Add the broth and bring the mixture to a boil, stirring occasionally. Reduce the heat to low, cover and simmer for about 15 minutes, until the rice and sweet potato are nearly tender and the liquid is almost all absorbed. If the mixture becomes too dry, additional broth can be added.
    Stir in the apples and currants, Simmer about 5 minutes stirring frequently, until the apples are tender and all of the liquid is absorbed. Season to taste with salt and pepper and serve.

    Source: http://www.aicr.org/health-e-recipes/2017/curried-sweet-potato-apple-pilaf.html
    Facebooktwitterpinterestinstagrammail

  • Apple-Raspberry Nut Crumble

    MAKES 6 SERVINGS • PREP TIME: 10 minutes • COOK TIME: 45 minutes

     

    FILLING
    2 teaspoons extra-virgin olive oil
    3 cups Granny Smith apples, peeled and sliced into 1/4-inch-thick wedges
    Pinch of sea salt
    ¼ teaspoon ground cinnamon
    ⅛ teaspoon ground allspice
    Pinch of freshly grated nutmeg
    1 cup unfiltered apple cider
    ½ teaspoon vanilla extract
    1 cup fresh or frozen raspberries

    TOPPING
    ½ cup coarsely chopped walnuts
    ¼ cup almond flour, homemade or store-bought
    ¼ teaspoon ground cinnamon
    3 tablespoons Grade B maple syrup
    1 tablespoon extra-virgin olive oil

    Preheat the oven to 375°F.

    To make the filling, heat the olive oil in a skillet over medium heat. (If you use an 8-inch ovenproof skillet, you can bake the crumble right in the skillet.) Add the apple slices and salt and sauté for 2 minutes. Add the cinnamon, allspice, and nutmeg and cook, stirring gently and frequently for 3 to 4 minutes. Add the apple cider and bring to a boil. Decrease the heat to low and simmer until the apples are tender, about 5 minutes. Remove from the heat and stir in the raspberries and vanilla. Transfer to a pie plate. (You can skip this step if using an ovenproof skillet.)

    Meanwhile, make the topping. Put the walnuts, almond flour, and cinnamon in a small bowl and stir to combine. In a separate small bowl, whisk the maple syrup and olive oil together.
    Pour into the walnut mixture and stir until well combined.

    To assemble and bake the crumble, spoon the topping evenly over the filling. Bake for about 35 minutes, until the topping is golden and the filling is bubbly. Let cool for at least 10 minutes. Serve warm or at room temperature.

    COOK’S NOTE: You can eat this crumble for breakfast if you like; try it with a dollop of yogurt on top.

    Source: https://www.rebeccakatz.com/recipe-box/
    Facebooktwitterpinterestinstagrammail

  • Lentil Salad

    Prep Time: 5 minutes Cook time: 25 minutes

    Ingredients:
    2 cups dried green or brown lentils
    1 medium red onion, diced
    1/4 cup capers (diced if large)
    2 cups fresh arugula
    1 medium cucumber, chopped
    1/2 cup chopped walnuts
    1/4 cup feta cheese

    Vinaigrette:
    1/3 cup olive oil
    1/4 cup lemon juice
    1 Tbsp maple syrup
    1 Tbsp dijon mustard
    1 tsp salt
    2 tsp pepper
    1 tsp ground cumin
    1/2 tsp turmeric
    1/4 tsp ground cinnamon
    1/4 tsp cayenne pepper
    Makes 12 servings (about 1/2 cup per serving).

    Per Serving: 220 calories, 11 g fat, 23 g carbohydrate, 11 g protein, 5 g dietary fiber, 370 mg sodium.

    Directions:
    1. Rinse lentils and drain. Place in a pot and cover with about 3-4 inches of water, bring to a boil and reduce to simmer. Cook for 15-20 minutes (lentils should still be slightly al dente).
    2. While the lentils are cooking, make the vinaigrette by whisking all ingredients together (or shaking in a jar with a tight-fitting lid).
    3. When the lentils are cooked, remove from heat, drain and rinse under cold running water to stop the cooking process.
    4. Add lentils to a large bowl and toss with the vinaigrette. Mix in the onion and capers.
    5. Add arugula, cucumber, walnuts and feta just before serving.

    Source: http://www.aicr.org/health-e-recipes/2017/lentil-salad.html

     

    Facebooktwitterpinterestinstagrammail

  • Vegetable Stone Soup

    By Sharon Palmer

    Ingredients:
    6 cups water
    1 (14.5-oz) can diced tomatoes, with liquid, reduced sodium
    2 cubes vegetable bullion, reduced sodium
    1/2 cup green lentils, uncooked
    1/2 cup barley, uncooked
    1 medium onion (red, yellow, or white)
    3 cloves garlic, minced
    2 celery stalks, diced
    2 medium carrots, sliced (purple, yellow, or orange)
    2 small summer squash (i.e., zucchini, scalloped, yellow crookneck), sliced
    4 small, thin-skinned potatoes, diced (i.e., Yukon gold or red potatoes)
    1 cup mushrooms, sliced
    1 tsp. black pepper
    1/2 tsp. paprika
    1 tsp. dried thyme
    1 tsp. dried oregano
    1/2 tsp. dried mustard
    6 slices whole grain bread
    1 Tbsp. lemon juice
    1/2 cup chopped fresh herbs (i.e., sage, parsley, basil, oregano, chives, marjoram)
    Sea salt (optional)
    Makes 12 servings. (approximately 1 1/4 cup each)
    Per Serving: 155 calories, 1 g total fat (0 g saturated fat), 33 g carbohydrate, 6 g protein, 7 g fiber, 197 mg sodium.
    Prep Time: 30 minutes
    Cook Time: 90 minutes

    Directions:
    1. In large pot, add water, tomatoes, and vegetable bouillon and stir together.
    2. Add lentils, barley, onion, garlic, celery, carrots, squash, potatoes, mushrooms, black pepper, paprika, thyme, oregano, and mustard. Stir well and cover with a tight fitting lid. Bring to a boil and reduce heat to medium and cook for about 1 hour, until barley and lentils are tender, stirring occasionally. Replace any water lost to evaporation (should make a thick, hearty texture).
    3. Toast whole grain bread in the oven or toaster until brown and very crisp. Slice into small cubes.
    4. Add lemon juice and fresh herbs to the soup, and season with a small amount of salt (if desired).
    5. Ladle hot soup into soup bowls and garnish with whole grain croutons (1/2 slice of toast per serving). Refrigerate leftover soup and reheat as desired (add croutons just before serving to maintain crisp texture).

    Source: http://www.aicr.org/health-e-recipes/2017/vegetable-stone-soup
    Facebooktwitterpinterestinstagrammail

  • Walnut-Encrusted Tilapia

    By Sonja Goedkoop

    Makes 4 servings.
    Per Serving: 253 calories, 11 g total fat (2 g. saturated fat),
    11 g carbohydrate, 27 g protein, 2 g fiber, 148 mg sodium.
    Prep Time: 15 minutes
    Cook Time: 20 minutes

    Ingredients:
    • 1 Tbsp extra virgin olive oil, divided
    • 1 large egg
    • Zest of 1 lemon
    • 1 clove garlic, finely chopped
    • 1 Tbsp freshly grated Parmesan cheese
    • Salt and pepper to taste
    • 1/4 cup finely chopped walnuts
    • 2/3 cup whole wheat bread crumbs
    • 1 lb tilapia

    Directions:
    1. Preheat oven to 425 degrees and coat baking dish with 1 tsp olive oil.
    2. Beat egg in mixing bowl and add lemon zest, remaining olive oil, garlic, Parmesan cheese, salt and pepper.
    3. Mix walnuts and bread crumbs in a large bowl.
    4. Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish.
    5. Bake for 17 minutes (or until inside of filet appears opaque) and serve.

    Source: http://www.aicr.org/health-e-recipes/2017/walnut-encrusted-tilapia
    Facebooktwitterpinterestinstagrammail

  • Blueberry Blast Smoothie

    By Melissa Halas-Liang

    Ingredients:
    2 cups frozen unsweetened blueberries (do not thaw)
    1/2 cup orange juice (calcium-fortified preferred)
    3/4 cup low-fat or nonfat vanilla yogurt
    1/2 medium frozen banana
    1/2 tsp. pure vanilla extract

    Makes 2 servings.
    Per Serving: 214 calories, 2.5 g total fat (1 g saturated fat), 44 g carbohydrate, 6 g protein, 5 g fiber, 63 mg sodium.
    Prep Time: 10 minutes

    Directions:
    1. Place blueberries, orange juice, yogurt, banana and vanilla into blender container.
    2. Cover securely and blend for 30 to 35 seconds or until thick and smooth. For thinner smoothies, add more juice; for thicker smoothies, add more frozen fruit.
    3. Pout into 2 glasses and serve immediately.
    *Note: Don’t have frozen blueberries? Try frozen pineapple, cherries or mango.

    Source:
http://www.aicr.org/health-e-recipes/2017/blueberry-blast-smoothie

     

    Facebooktwitterpinterestinstagrammail

  • Spring Roll Noodle Bowl

    Prep time 15 minutes Cook time 8 minutes Ready in 23 minutes Makes 4 servings

    Ingredients
    1 (8 oz) pkg thin rice noodles
    1 head Boston lettuce
    1 cup shredded carrots
    1 cucumber
    1 avocado
    2 cups shredded rotisserie chicken
    1/2 bunch green onions
    1/4 cup fresh mint
    1/4 cup fresh cilantro

    Directions
    1. Prepare noodles according to package directions. Drain and rinse with cold water. Set aside.
    2. While noodles cook, roughly chop the lettuce and divide among 4 bowls. Set the noodles on top. Place 1/3 cup carrots in each bowl. Peel and cut the cucumber into 2-inch spears. Divide among the 4 bowls. Dice the avocado and divide among the bowls.
    3. Layer chicken over the noodles in each bowl. Chop the green onions, mint, and cilantro and sprinkle over each bowl.

    Nutrition
    Per serving: 277 calories, 13g fat, 3g saturated fat, 40mg cholesterol, 95mg sodium, 26g carbohydrate, 6g fiber, 5g sugar, 16g protein

     

    Perfect Dipping Sauce

    In a jar, combine ¼ cup vinegar, 1/3 cup soy sauce, 1 tsp sesame oil, 3tbsp honey, 1 tsp minced ginger, 2 tsp minced garlic, and ¼ tsp crushed red pepper. Shake to combine.

    Quick peanut sauce
    In a small bowl, whisk together ¾ cup chunky peanut butter, ¼ cup rice vinegar, 1/3 cup soy sauce, 3 tbsp honey, 1 tsp grated ginger, and 2 tsp minced garlic. If too thick, whisk in a little hot water.

    Source: http://www.fromthepod.com/recipes/406-spring-roll-noodle-bowl
    Facebooktwitterpinterestinstagrammail

  • Chilled Cantaloupe Soup with Mint

    Ingredients:
    4 cups cubed cantaloupe (about 1 large cantaloupe)
    2 Tbsp. honey, or to taste
    2 Tbsp. freshly squeezed lime juice, or to taste
    1/8 tsp. ground cardamom, or to taste
    Sliced fresh strawberries, for garnish
    1/4 cup whole fresh mint leaves, for garnish

    Makes 4 servings.

    Per Serving: 85 calories, 0 g total fat (0 g saturated fat), 22 g carbohydrate, 1 g protein, 1 g dietary fiber, 27 mg sodium.

    Prep Time: 5 minutes

    Directions:

    1. Put the cantaloupe in a wide, shallow, microwave-safe container. Heat melon in microwave on 50% power for 2 minutes, or just until the melon softens slightly. Transfer cantaloupe to a blender or food processor. Add honey, lime juice and cardamom and blend mixture until smooth. Transfer to a bowl. Cover and refrigerate for 1 to 2 hours, until cold.

    2. Before serving, taste and add more honey, cardamom, or lime juice as needed. Garnish each serving with strawberry slices and mint leaves.

    Source: http://www.aicr.org/health-e-recipes/2017/chilled-cantaloupe-soup
    Facebooktwitterpinterestinstagrammail