Food Explorer RD

Category: Recipes

  • Asian Savoy Cabbage and Shiitake Mushroom Soup

    Makes 4 Servings.
    Per serving: 90 calories, 3.5 g total fat (1 g saturated fat),
    12 g carbohydrate, 4 g protein, 4 g dietary fiber, 460 mg sodium

    Ingredients
    1 large egg
    2 tsp. sesame or peanut oil
    1/2 small-medium Savoy, napa or green cabbage, cut lengthwise, cored, sliced in 1/4-inch strips
    2 medium-large carrots, cut in 1/4-inch slices
    1/2 cup thinly sliced shiitake mushrooms
    4 cups low-sodium vegetable stock
    2 Tbsp. low-sodium soy sauce
    Freshly ground black pepper
    2 Tbsp. chopped fresh cilantro, garnish

    Directions

    In small bowl, lightly beat egg. In small skillet, heat oil over low-medium heat. Pour in egg and let evenly coat bottom of skillet. Cook egg until set. Slide egg onto plate. Roll up egg and slice into 1/4-inch rounds and set aside.

    In medium saucepan over medium-high heat, add cabbage, carrots, mushrooms, stock, soy sauce and a few grinds of black pepper. Cover pot and bring to boil. Reduce heat to low and simmer, stirring occasionally, for 8-10 minutes or until vegetables are tender.

    Ladle soup into four warmed soup bowls. Place several egg slices on surface of each bowl. Garnish with cilantro and serve warm.

    Source: aicr.org
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  • SKILLET PINEAPPLE BBQ CHICKEN

    Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes Servings:  6

    INGREDIENTS
    1 Tbsp cooking oil
    6 boneless skinless chicken thighs* (about 2.3 lbs)
    Pinch Salt and pepper
    20 oz. can Pineapple slices in juice
    1/2 cup BBQ sauce
    1 jalapeño (optional), sliced thinly
    2 green onions, sliced

    INSTRUCTIONS
    1. Heat a large skillet over medium. Once hot add the cooking oil and swirl to coat the surface. While waiting for the skillet to heat, season both sides of the chicken thighs with a pinch of salt and pepper.
    2. Once the skillet is hot and the oil is shimmering, add the chicken thighs and cook until golden brown on each side and cooked through. Remove the cooked chicken to a clean plate.
    3. While the chicken is cooking, drain and reserve the juice from the canned pineapple slices.
    4. After removing the chicken from the skillet, turn the heat down to low and add about 1/2 cup of the reserved pineapple juice. Stir to dissolve and loosen the browned chicken bits from the bottom of the skillet. Once everything has been loosened from the skillet, add the BBQ sauce and stir until a thick sauce forms. Taste the sauce and add salt if needed. If your sauce gets too thick, simply add another splash of the reserved pineapple juice.
    5. Add the cooked chicken thighs and pineapple slices to the skillet, dredging both sides in the pineapple BBQ sauce. Spoon any excess sauce over the chicken.
    6. Adjust your oven’s rack so that the skillet will be about 6 inches from the broiler unit and turn the broiler on to high. Transfer the skillet to the oven and broil for about 5 minutes, or just until the BBQ sauce caramelizes on the edges of the chicken and pineapple. If you don’t have an oven safe skillet** you can transfer the chicken, pineapple, and ALL of the sauce to a casserole dish for broiling, or skip the broiling step and enjoy as is.
    7. After broiling, sprinkle the sliced jalapeño and green onion over top, and then serve.

    RECIPE NOTES
    *Boneless, skinless chicken breasts can also be used, but should be pounded to an even thickness before cooking.
    **Do not place teflon skillets or skillets with plastic handles under the broiler.

    Source: budgetbytes.com
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  • SMOKY POTATO CHICKPEA STEW

    Prep Time: 10 minutes
    Cook Time: 1 hour
    Total Time: 1 hour 10 minutes
    Servings: 1.3 cups each

    INGREDIENTS
    • 2 Tbsp olive oil
    • 2 cloves garlic
    • 1 tsp fresh grated ginger
    • 1 onion
    • 1 Tbsp curry powder
    • 1 Tbsp smoked paprika
    • pinch red pepper flakes
    • 15 oz can fire roasted diced tomatoes
    • 2 russet potatoes (1.75-2 lbs total)
    • 15 oz can chickpeas
    • 4 cups vegetable broth
    • 1/4 lb. fresh kale, chopped
    INSTRUCTIONS
    1. Finely dice the onion, mince the garlic, and grate the ginger. Add the onion, garlic, and ginger to a large soup pot with the olive oil and sauté over medium heat until the onions are soft and transparent.
    2. Add the curry powder, smoked paprika, and red pepper flakes to the pot and continue to stir and cook for 1-2 minutes more to toast the spices.
    3. While the onion, garlic, and ginger are sautéing, peel the potatoes and cut them into 1-inch cubes. Drain the chickpeas.
    4. Once the spices are toasted, add the potatoes, fire roasted diced tomatoes (with juices), and chickpeas to the pot. Pour the vegetable broth over top, then stir until everything is combined.
    5. Place a lid on the pot, turn the heat up to medium-high, and allow it to come to a boil. Once boiling, turn the heat down to low and allow the soup to simmer with the lid in place for 45 minutes, stirring occasionally.
    6. After 45 minutes, stir the stew well and smash the potatoes against the side of the pot to help them break down and thicken the stew. Add the chopped kale and stir it into the stew until it has wilted. Taste the soup and adjust the salt or other spices if desired. Serve hot with crusty bread or crackers.

    Source: www.budgetbytes.com
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  • SUGAR-FREE STUFFED BAKED APPLES

    Prep Time: 20 min   Cook Time: 1 hr   Total Time: 1 hr, 20min

    Ingredients

    8 medium to large apples
    1 cup (81 g) rolled oats
    1 cup (117 g) chopped walnuts
    ½ cup (76 g) dried unsweetened cranberries or raisins
    2 tsp (5 g) ground cinnamon
    1 tsp pure vanilla extract
    1/8 tsp finely ground sea salt
    2 tbsp (29 g) chilled butter, cut into small pieces
    1 cup (240 ml) + 3 tbsp (45 ml) water, divided

    TOPPING
    vanilla ice-cream

    Instructions

    Preheat oven to 350°F (176°C) degrees
    Wash and carefully core the apples with a paring knife. Scrape the bottom of the core out with a spoon, making sure that you don’t put a hole in the bottom of the apple.

    FOR THE FILLING
    In a large mixing bowl combine the oats, walnuts, cranberries or raisings, cinnamon, vanilla, salt, butter, and 3 tbsp (45 ml) of water. Use your hands to mix it together, pressing the butter into the oats until it becomes sticky.
    Put the apples in a deep baking dish and pour one cup of water in the pan. Liberally spoon the filling into the apples to the top and cover the pan with foil.
    Bake for approximately one hour, or until fork tender. Serve warm and top with vanilla ice-cream if desired.

    Source: https://www.veganosity.com/sugar-free-stuffed-baked-apples/
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  • Black Forest Smoothie

    Prep time: 5 min  Total time: 5 min  Yield: 1 large smoothie

    Ingredients
    1 cup frozen cherries
    1 – 2 (15 – 30 g) Medjool dates, depending on desired sweetness
    1/4 cup (20 g) rolled oats*
    1 Tbsp (7 g) chia seeds
    2 Tbsp (10 g) unsweetened cocoa powder
    1 cup (240 ml) unsweetened almond milk
    1 scoop (30 g) of your favorite protein powder (optional)
    1 -2 handfuls of rinsed baby spinach (optional)

    Directions

    Place all ingredients into any standard blender and blend until smooth. This smoothie can be made in advance and stored in the fridge for extra thickness and creaminess. The longer it sits, the thicker it gets!

    Note: I love adding oats to my smoothies to make them a little creamier and “doughier,” but you can sub the oats for an extra tablespoon of chia seeds if you want this to be grain free.

    Source: 
http://www.runningwithspoons.com/2015/04/17/black-forest-smoothie/
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  • 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.
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  • 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/
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  • 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
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  • 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/
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  • 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

     

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