Tag Archives: spinach

Inspiration for Winter Salad Season

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Mixed Greens with Beet, Grapefruit and Avocado with Grapefruit-Thyme DressingYou might think a person’s natural “Salad Season” would occur in the summer.  Since I started photo-documenting the food we eat, I have discovered our true salad season occurs in the deep winter.  We certainly don’t have a dazzling array of garden and local produce available, but even so, we do our best to choose the best produce and canned goods available to get by.  This is probably the season when we need hearty salads the most here in the Midwest.  Our bodies are hiding in bundles of clothing, we spend our time mostly indoors and in natural darkness, and we inevitably encounter a number of virus threats on a weekly basis.  I consider these light, bright, crunchy, energizing, nutrient rich, colorful salads, [along with sleep] to be one of the secrets to a maintaining a pretty reliable immune system.  They are also my January-February hope that when spring arrives, I will feel and look more springy than a person feels in the depths of winter.  Shaved Carrot, Purple Cabbage and Sunflower Seeds on Romaine

Our first salad, shaved carrot, Parmesan,  radish, white bean and raw sunflower seeds on romaine. Cukes, Halved Grape Tomatoes, Celery Chunks and Kidney BeansI start preparing our salads by adding its prominent components to a bowl.  Chop something crunchy (celery), add a protein (kidney beans), add any other vegetables you have on hand and wish to include (here, cukes and halved grape tomatoes) , toss with greens, (here, romaine and spinach).  If you care to, add a flavor/texture  “treat” such as seeds, nuts, avocado, egg or a bit of cheese.   This is the way to make a great winter a great salad.Radish, Celery, Cuke and Kidney Beans with Spinach and RomaineI typically toss greens with either some citrus juice, lime, lemon, orange or grapefruit or a flavored vinegar.  My favorite vinegars are red wine, balsamic or tarragon vinegar.  Then I drizzle just a few drops of olive oil and toss the greens.  It is surprising how little oil you need to bring all of the flavors together.  Sometimes I add a tablespoon or two of Dijon mustard, or a teaspoon of honey or jam to the oil and vinegar/citrus mixture before mixing vigorously to add further flavor and help the dressing to emulsify before tossing the liquids with the greens.   Chopped fresh herbs or dried herbs along with salt and pepper added according to taste complete the dressing.  Beet, Bosc Pear and Cucumber on Mixed GreensThis salad is composed of beets, peeled bosc pear and sliced cucumber on mixed greens dressed with leftover grapefruit juice and fresh thyme dressing and a little pepper and salt.  Don’t hesitate to open a can of beans, beets or citrus canned (hopefully BPA free) in its natural juice.  There are many health benefits and few sacrifices when you add these nutrient-rich ingredients the easy way.  ourwour

The next salad is composed of sliced radish, sliced pear, white beans and a few slices of brie on spinach with citrus-preserve dressing. Black Bean, Corn, Radish, Grape Tomatoes and Pepitas

Another great salad is composed of corn, black beans, peeled and quartered cukes, minced scallion, halved grape tomatoes and pepitas dressed with lime juice, olive oil, honey and chili flakes over romaine.  Beet, Avocado and Grapefruit dressed with Grapefruit Juice and Thyme on Mixed GreensIn my book, this winter salad is special, grapefruit supremes, sliced avocado and red beets on mixed greens with grapefruit juice and olive oil dressing with thyme leaves. Shaved Carrot and Chickpeas on RomaineHere is another hearty and satisfying salad we’ve enjoyed composed of shaved carrot, celery, chickpeas, sliced radish and provolone on romaine-spinach mix.

Salads in winter are limited by the produce in season, but those limitations can open up room for creativity.  Salads like these complete a meal as a healthy side dish or stand as a meal on their own.  Certainly, they brighten your plate and the winter— try ’em.

 

Stir-Fried Vegetables with Tofu and Udon Noodles in a Spicy Peanut Sauce

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I have been eating and making stir fries all of my life.  Stir-frying vegetables and a protein of choice served with rice or noodles is a weeknight staple in so many homes.  It is easy and flexible in that you can use whatever vegetables you have.  It is also satisfying and can be quite healthy if you aren’t heavy-handed with oil in the preparation.  I consider myself to be fairly adept at stir-frying vegetables to tender-crisp, but my challenge has been developing a tasty and full flavored sauce.  I don’t buy stir-fry sauces, and in experimenting with the ingredients and seasonings used to develop flavor, I have served some meals in which the flavor was weak.  After many trials and much error I took some guidance from others [here and here].   Now, I am finally cracking the code of making tasty stir-fry sauces from scratch that are simple and flavorful.  Tonight’s Stir-fried Vegetables and Tofu with Udon Noodles in a Spicy Peanut sauce was declared a winner.

Stir Fried Vegetables with Tofu –Yields about 4 Hearty Servings

  • 1 block of Extra Firm Tofu, with excess water removed then cut into cubes.  Meat eaters might enjoy chicken, beef or pork instead of tofu, either pre-cooked, or sautéed with onions and other seasonings before vegetables are stir-fried. 
  • 1/3 of a Package of Udon Noodles – cooked according to package directions
  • Olive Oil or Peanut Oil, for cooking
  • Approximately 4 Cups of Vegetables, I used: 
    • ½ of a medium red onion, diced
    • 1 broccoli crown, cut into florets
    • 1 cup of fresh spinach
    • ¾ cup of frozen soy beans (Edamame)
    • ¾ cup of sliced button mushrooms,
    • ¼ of a Red Bell Pepper, sliced into strips
    • ¼ of an Orange Bell Pepper, sliced into strips

There are no limits on the vegetables that would be great in this Stir Fry.  Other vegetables that come to mind include cauliflower, shitake or cremini mushrooms, green peas, green onions, water chestnuts, baby corn, bamboo shoots, carrots, celery, bok choy, cabbage, asparagus, snow peas, broccolini and green beans…  It will be great with just about any vegetable you like.  You simply assemble an assortment of vegetables, wash them, and then chop them into nice, bite-size pieces.

This is a meal that comes together quickly once you start cooking it, so I like to get all of the vegetables ready and make the sauce before I even start stir-frying the vegetables.  I whisked together the following ingredients into a spicy-peanutty sauce.  You can adjust the heat up or down according to your preference by adding additional Red Chili Flakes or Garlic-Chili paste.  My sauce was fairly spicy to begin with, so I decided simply to stick to my original recipe.  I placed a bottle of Rooster Sauce on the table in case either of us found the spice level to be lacking.

Spicy Peanut Sauce

  • 2 tablespoons natural chunky peanut butter
  • 1/3 cup veggie broth or water
  • 1 1/2 teaspoons crushed red chile flakes
  • 1 tablespoon honey
  • 1 teaspoon ginger, minced
  • 1 clove garlic, minced
  • 2 tablespoons Braggs Liquid Aminos or soy sauce
  • A squeeze of lime juice

Once the Spicy Peanut Sauce was ready and all of the veggies were chopped, I selected Japanese udon noodles from the pantry to serve with the stir-fried vegetables.  I like udon noodles quite a bit.  Even though udon have a light colour, they are a whole wheat noodle.  They have a smooth texture and a similar size to linguine.  Instead of udon noodles we often have nutty buckwheat soba noodles, rice noodles, regular whole grain spaghetti or occasionally rice.  I have noticed that udon noodles are salty enough without additional salt added to the water as you would add to most pastas.

I like the way udon noodles come wrapped in individual portions.  I typically make way too much pasta, and we have leftovers for days.  The guidance helps.

Let me let you in on a nifty trick for preparing tofu to be cooked.  When you purchase tofu packaged in water, you need to squeeze out some of the liquid so that the tofu can absorb the sauce and flavor of the vegetables.  Rather than pressing tofu between plates and setting it precariously under a heavy object, which always wants to tip off and fall on my foot, someone once told me to wrap the tofu in a paper towel or a clean kitchen towel and microwave it for 2 minutes.*  This process works wonderfully to remove the excess liquid from the tofu and makes it ready to absorb a flavorful sauce after being nuked on high for two minutes for 2 or three rounds.  This is far easier and less dangerous for my feet.  After microwaving the tofu and slicing it into bite sized cubes I started my veggies.

Other than a great sauce, the key to a good stir-fry is not to overcook the vegetables.  I always start with onion, giving it a 2-3 minute head start in the pan with a small glug of oil before adding anything else.  I use a large, deep nonstick pan, because I don’t have a wok.  A wok or a well-seasoned cast-iron pan are very helpful to making a healthy stir-fry because the vegetables don’t stick, even if you only use a little oil.  Next, I add the remaining vegetables in the order that allows everything to finish cooking at the same time without overcooking any single ingredient. If I was using carrots and celery, for example, I’d add them first, and cauliflower soon after, followed by frozen vegetables, and finishing with mushrooms, bell peppers and anything that takes only a few minutes to cook.  You can probably look up estimated cooking times for vegetables in a cookbook or on the internet.  I have learned through trial and error.  Tonight, I was able to add most of the vegetables at the same time, reserving the broccoli, tofu and spinach to add later, since they need a shorter cooking time.

When the veggies had cooked about 2 minutes and were looking bright and well on their way to tender-crisp, I added the peanut sauce, turned the heat to low and let the whole thing cook for 4 minutes.  A few minutes with heat allows the salty-spicy-sweet-citrusy-nutty elements of the sauce to meld.  When I figured the vegetables and sauce needed another 4 minutes more to cook, I added the broccoli and tofu.  Even though broccoli is a dense, cruciferous vegetable, it cooks quickly, and after no more than about 4 minutes, it is done.  When the vegetables are done they are bright and softened, and still retain a firm bite.  Tofu is great sautéed or broiled, but tonight  I wanted to eat it fresh, so I cooked it just enough time to absorb the sauce and to be heated through.

When the noodles were cooked, I drained them and served them on a small platter with a few sprigs of curly parsley.  Cilantro would be a suitable garnish for the pasta, if you like cilantro, but we aren’t big fans.  Before serving the stir-fry, I scattered the fresh spinach leaves in a pile on the platter.  I could have stirred the spinach into the veggies and sauce and allowed it to wilt, but I find that spinach is great, even if it only half-wilts under a mound of steamy vegetables.

We both enjoyed this stir-fry.  It was full of spicy, peanutty flavor and a bright variety of vegetables that retained their bite.  The tofu also soaked up plenty of flavor and was as easy as could be to prepare.  And the pasta?  Everything tastes good on a serving of steamy, al dente pasta.  When you are in the mood for an easy and delicious vegetable stir-fry, consider trying this tasty recipe.  The sauce and veggies are full of texture and flavor.  This dish is flexible, quick and easy enough to make any night of the week.

*Thank you to the person who told me the tofu-nuking tip, whoever you are.  I am so pleased that I don’t have to press tofu ever again.

Hearty Salad of White Bean, Broccoli, Spinach, Sprouts and Avocado with Soft Egg and Toasted Cheese Bread

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If you are anything like us and you like to eat 3 square meals a day, it tends to be a good idea to throw a salad in the mix once or twice a week.  The other night I came home with just such a meal in mind.  I started with an inventory of the fridge.  I gathered up the remaining vegetables that we had on hand, and along with a few items from the pantry, this is what I put together for our supper tonight.

Hearty Salad of White Bean, Broccoli, Spinach, and Avocado with Soft Egg                            Yields 4 Hearty Portions

  • 4 Cups Spinach
  • 1 Cup of Romaine Lettuce – Washed and Cut into bite size pieces
  • 1 Broccoli Crown – Cut into Small Florets
  • 1/8th Cup of a Red Onion – Finely Diced   
  • Large Handful of Julienned Carrots
  • 1—8 ounce can Cannellini Beans – Rinsed and Drained
  • 1 Avocado – peeled and sliced, drizzled with a squeeze of lime juice.
  • 4 Eggs
  • 1 Can of Tuna – optional

Once I had assembled all of the vegetables I heaped the lettuce and spinach into a medium-sized mixing bowl, began rinsing and chopping the other vegetables, and placed them in the bowl.  At the same time, I started a small saucepan of water heating on the stove to cook the eggs.  When the water came to a boil, I placed 4 eggs in the sauce pan of water, reduced it to a simmer, and set the timer for 6 minutes.  When the bowl seemed to be filled with an ample rainbow of vegetables, I whisked together the ingredients for a spicy and flavorful vinaigrette in a separate bowl. 

Spicy Red Pepper, Honey and Mustard Vinaigrette:

  • 2-3 Tablespoons Extra Virgin Olive Oil – optional: use one or two tablespoons of garlic infused olive oil
  • 3-4 Tablespoons Flavored Vinegar – I used Champagne and Tarragon vinegar
  • 1.5 Tablespoons Crushed Red Pepper Flakes
  • 1 Tablespoon Honey
  • 2 Tablespoons Spicy Mustard – I used Kühne, a hot prepared mustard from Germany
  • Course Ground Black Pepper – to taste

While I worked on the salad dressing, Bjorn split several yellow, eggy buns in half and topped them with thinly sliced, reduced fat Colby-Jack Cheese, and then placed the buns on a foil-lined sheet pan in the oven at 350 degrees for a few minutes to melt the cheese.  He also heated a small bowl of leftover spaghetti sauce in the microwave, for dipping the toasted cheese bread.

When the eggs had cooked 6 minutes, I removed two for our supper and carefully peeled them.  I let the remaining eggs continue to cook a few minutes longer so that they would be hard-boiled, making them easier to pack for our lunches tomorrow. 

I drizzled the dressing over the bowl of salad, tossed the salad gently with tongs, and served it on a platter.  I placed the avocado slices on top, and gently sliced the eggs just before serving to expose the warm, soft yellow yolk.  I’m seeing “soft eggs” everywhere, in blogs, such as this tasty-looking and classic presentation on Smitten Kitchen, in magazines and in restaurants on bruschetta, pizza, and salads.  Talk about having a classic food item go trendy!  I’m all for it though, eggs are a versatile, simple yet exquisite food.  Bjorn added about half of a can of tuna to his plate, and mixed it into the salad.  Adding tuna to the omnivore version of this salad added protein and healthy omega 3 fatty acid, a heart-healthy fat.  The Avocado and the Extra Virgin Olive Oil in the dressing also added heart healthy fats to both of our plates.

The spinach, romaine, sprouts, carrots and broccoli gave the salad a nice crunch and were full of antioxidants, calcium and potassium.  The white beans and egg added a contrasting soft texture to the salad, and protein which made the salad a hearty meal.  The vinaigrette had a pleasant kick of dijony, red-pepper heat, and set off the flavors of the soft egg, avocado and red onion.  The toasted cheese bread made a yummy side dish dipped in the warm spaghetti sauce.  We enjoyed it all.

The salad was huge and made plenty for two servings at supper time, two servings for lunch the next day with a little more to spare.  The salad was hearty enough to be a satisfying, complete meal, and had a healthy rainbow of veggies, good sources of protein and healthy fats to make it a nourishing meal, nutritionally speaking.  It is wonderful to toss together a variety of vegetables and pantry staples into a salad.  It makes for a simple, healthy and satisfying supper that makes you feel good, and that you can feel good about eating.  Give it a try!

Hot and Cold Mac and Cheese Salad

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A cacophony in the kitchen that sung in harmony on the plate.

Sometimes I come up with odd combinations of foods for us to eat for supper.  Tonight was one of those nights.  I came home with the idea of making macaroni and cheese. I didn’t want to eat a huge portion, but I didn’t want to go hungry with a tiny plate of pasta.  We happen to have a fridge full of veggies and I wanted a salad that was satisfying enough to be a meal.  I also wanted roasted veggies.  These ideas danced in my head for awhile, and an idea emerged — I will make a salad, Mac & Cheese and roasted veggies and put them into the salad rather than serving the three separate things side-by-side.  Obviously, pasta tossed into a salad is nothing new, I make this constantly in the summer for our back yard BBQ’s.  I recently read a blog post about a tasty salad combination of Penne, Chickpeas, Sun-dried Tomatoes and baby Arugula on Skinnytaste which looks pretty good.  I know I’ve heard mention of hot and cold salads.  When Bjorn gave me a thumbs up to having a sort-of salad for supper, away I went.

I started by breaking off florets of broccoli and cauliflower to roast for the “hot” part of the salad.  I tried to picture the amount I would want for 4 servings of salad so that I didn’t make too much.  My goal is to prepare enough to feed us twice.  Two plates at supper and then leftovers for lunch.

I dumped the broccoli and cauliflower, along with some sliced button mushrooms on a sheet pan coated with cooking spray, and threw it in the oven, which was heated to 425 degree Fahrenheit.  I didn’t add any oil to the veggies.  A drizzle of olive oil tastes great on roasted veggies, but I was planning to dress the salad before serving, so I didn’t use any.  It really isn’t necessary.
When you roast veggies without oil, they tend to char a little more than when they are tossed lightly in oil.  That char is tasty.
While the veggies roasted, I put a small saucepan of water on the stove to heat, and salted it lightly.  While that heated, I chopped a half of a red pepper into chickpea-sized chunks, and rinsed and drained a can of chickpeas.

I assembled an assortment of greens.  We had a great variety in the fridge.  Our salad tonight had baby spinach, Butter and Romaine Lettuce and Pea Shoots.  When the Broccoli, Cauliflower and Mushrooms had roasted for about 8 minutes I used tongs to toss it around so that all sides would get exposed to heat.  I also added a few handfuls of whole grain pasta shells to the saucepan of salted water to cook until al dente, according to the package directions.

While the pasta cooked and the vegetables roasted, I began assembling the cold portions of the salad:  two on plates for dinner tonight, and two in portable containers for our lunches tomorrow at work.  I whisked a little balsamic vinegar with olive oil, and added a healthy pinch of red pepper flakes and a good shake of Trader Joe’s 21 Seasoning Salut to dress the salad.

When the pasta was done cooking, I stirred in a spoonful of light cream cheese, a small handful of grated sharp cheddar, and a shake of nutmeg.  I didn’t go to the effort of making a cheesy roux for the Mac & Cheese.  I just tossed the cooked pasta with the cheese.  The cheese melted and coated the noodles nicely.  It was easier to make this way, and actually better to have the pasta coated in cheese, rather than a creamy sauce, since I was planning to toss it into the salad.

I divided the roasted vegetables between our plates and two small containers for our lunch.  I dressed the two plates of salad for our supper lightly and tossed them before adding the mac and cheese, since I didn’t want too much dressing on the pasta part of the salad.  If I hadn’t been saving half of the salad for our lunch, I would have tossed the hot and cold vegetables with dressing in a bowl before placing in it on our plates.

I happened to use all of my homemade dressing up on our dinner portion, so I packed a small container of Trader Joe’s Light Champagne Vinaigrette* to take to work.  I added a pinch of red pepper flakes and some grated Asiago so that the salads would still have a good flavor even without the balsamic vinaigrette that we had at supper.

Once our plates were assembled, we charged to the dinner table and dug in.  I put out a nice chunk of Asiago cheese and a grater, salt and pepper for us to adjust the flavor at the table.  A Hot and Cold Mac and Cheese Salad might sound a bit of an off the wall, but it was great.  The balsamic vinegar and spicy red pepper flakes were a punchy contrast to the warm, cheesy pasta.  The variety of colours was visually appealing.  The crunchy lettuce and red pepper contrasted with the soft noodles and chickpeas.  The roasted vegetables added warmth and charred flavor, and were roasted perfectly to retain their bite.  Chopping, assembling, roasting, boiling, dressing and stirring together three different dishes raised a mild cacophony in the kitchen, that sung in harmony on the plate.  I started with three ideas, and ended up with a meal that satisfied a hunger for Mac & Cheese, but kept the portion size reasonable, it was a plate packed with antioxidants and vitamins as well as great flavor and texture contrasts.  We’ll make it again!

*Trader Joe’s Light Champagne Vinaigrette is my current grocery store salad dressing favorite.  It contains champagne vinegar, white wine, Worcestershire sauce, and Dijon mustard, and clocks in at 50 calories for two tablespoons.  It is light and zingy, and it is a legit way to have some bubbly at noon.

Whole Wheat Pasta with Mushrooms, Broccoli, Spinach and Peas

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A bunch of veggies roasted, steamed or sautéed and served with some type of pasta is a meal we eat every week.  Sometimes we eat it on multiple days.  It is easy, and it can be absolutely yummy and healthy, if its made it right.  There are infinite variations, and every time we make this we both think it is pretty great.

We keep vegetables on hand, both fresh and frozen.  We almost universally have mushrooms of some type, fresh spinach and broccoli in the fridge.  We keep them on hand because they are wholesome and extremely versatile, but even more importantly, because I really love these veggies.  I can’t imagine what I’d eat during a week that I do not eat mushrooms and broccoli.  Frozen peas make a frequent appearance on our plates too.  There are a few short months in the year where we might have fresh, home grown and farmer’s market peas, but the rest of the year, frozen peas are quick to make and taste great.  I am partial to fresh spinach.  A huge bag of washed spinach is cheaper than lettuce.  You can add a few handfuls to soup, pasta, quinoa, or even a packaged frozen entrée, if you eat them.  Spinach adds calcium, antioxidants, flavor and if the food is warm, it cooks in a few minutes after you add it.  I am not a big fan of frozen bricks of pre-cooked spinach.  I think they might be the reason spinach got such a bad rap.  It works fine for spinach dip, but it is otherwise, too dark and mushy for me.

The first key to a pasta meal being a healthy, lovely meal is veggies.  Veggies!  Vegetables are the absolute most powerful tool to healthful eating.  They fill you up and they are full of good things like calcium, potassium, antioxidants and fiber with a very low-calorie count.  The key is to try every veggie you can, get them fresh from a good source, or preserved in a wholesome manner, make sure they are prepared in a way that doesn’t ruin them and pile them on 3/4 of your plate.  I love vegetables, which makes this easy.  If you don’t, just try them, one at a time.  Make a lot of the ones you like, and give the rest a chance.  They are an acquired taste, but they are satisfying when they are the center of your meal.  Tonight I sautéed garlic and a diced shallot in a little olive oil, then added mushrooms.  When the mushrooms began to brown, I added a splash of pasta water, and then covered to pan to allow the broccoli and peas to steam.  I didn’t cook the spinach at all.  I placed two large handfuls into the bottom of the bowl I used to serve the veggies.  When I added the veggies, the spinach wilted, but didn’t totally lose its shape or get soggy.  I frequently roast veggies, and recently, I’ve also been steaming them in my Mom’s Bamboo steamer that she has had since the 1970’s.  The entire key to veggies is not to overcook them to use a light touch with oil, salt or other seasonings.  They don’t need it.

The next step to making this meal, of course, is the pasta.  I make homemade pasta, and I have yet to post about it.  It is delicious, but I’ll admit, I like to eat pasta a little more often than I have time to mix it and roll it out.  I consider it to be a process to go through for a special occasion.  Tonight, we had organic, whole grain angel hair pasta, cooked al dente, according to package directions.  If you ate whole wheat pastas a few years ago and found it dry, grainy and generally too serious, you should try them again.  There are whole grain pastas that have a delicious nutty texture, there are even some whole grain pastas that have no noticeable difference from traditional “white” pasta.  Using whole grain adds a little stomach-filling fiber, lowers the glycemic index of your meal and helps nudge a week-night pasta meal in the direction of health.  Also worth noting are fresh herbs.  In the middle of winter, a big bunch of flat leaf parsley costs less than $2 at our grocery store.  In the summer, we grow herbs, and buy them at the Farmer’s Market for pocket change.  The addition of chopped herbs to pasta is unbelievable.  Your eyes will thank you.  Your tastebuds will thank you.  Fresh herbs elevate a dish and only add good.

One out of two of us eats meat.  I’ve said it before, and I’ll say it again:  it is a good thing for Bjorn that he is a flexible meat eater.  It makes it easier for me that he doesn’t expect meat to be a central part of every meal.  I enjoy preparing meat for a special occasion and Bjorn makes it whenever he wants it, and he swears he gets enough.  There are many meat eaters who don’t feel like they’ve had a meal if meat isn’t center stage.  I think we’ve all gotten the memo advising us that people aren’t supposed to eat as much meat as we did before we knew where our next meal was coming from, or we needed to fuel ourselves through 12 hours of hard physical labor.  Reframing meat as a dish that you have for a special occasion opens up a world of opportunity for meat to be a meaningful garnish.  Here enters Soppressata.  It is a flavorful hard salami.  Just a few slices, casing removed, cut into little chunks and heated briefly puts a tasty bit of meat on the omnivore’s plate and rounds out their meal.

Finally, there is sauce.  We don’t always have sauce with our pasta and veggies.  I like to use spaghetti sauce, or a can of San Marzano tomatoes, torn into chunks when we feel like tomatoes.  If we aren’t feeling tomato-y, I would use a touch of olive oil or butter and a sprinkling of grated cheese or nothing.  Tonight I made a simple creamy sauce.  This isn’t an “every night” sort of thing though.  We had a little heavy cream left over from the Soufflés Bjorn made for Valentine’s day and I couldn’t let it go to waste.  I melted the tiniest bit of butter and added a sprinkling of flour.  Once it cooked a bit, I added the cream and let it thicken before adding a bit of pepper and grated Asiago.  Just like the meat, if you are going to use butter, oil or creamy sauce, if you use a light touch, you can enjoy the richness without consuming excessive calories.

I want to live in a world where I can have my pasta and eat it too.  I am finding that if I keep an eye on portions and make thoughtful choices about ingredients and preparation, I can enjoy my plate of pasta without feeling gluttonous or guilty.

A Vibrant Quinoa Salad for a Dark Winter’s Day

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Some days there is nothing more refreshing and satisfying than having a hearty salad as a meal.  A salad can be extremely handy too, when it is built to last so that it can reappear the next day as our lunch.  That is the sort of meal I had in mind today.  The salad I made was loosely based on a recipe for a Wheatberry Salad that I read about on Macheesmo, a blog I like to visit.  I’ve been trying to follow more recipes because I want well-developed flavors and predictable results when I cook.  Even though I’m trying to follow recipes, I still have to strike a balance.  I am not one to plan meals in advance, and I don’t like to run to the store when I decide to make something.  I began by gathering ingredients.

In my salad, I subbed Quinoa for Wheatberry.  I’ve glanced at a bag of Wheatberry in the grocery store, but haven’t purchased that grain so far.  I am still working on integrating Quinoa into my regular cooking routine.  I also subbed fresh spinach for kale, and half a block of drained and crumbled tofu for feta cheese.  We’ve been working our way through a bag of organic parsnips from the Farmer’s Market that we bought at Thanksgiving, so I decided to add a few.  I started cooking 1 1/2 cup of quinoa in an equal amount of water, and while the quinoa cooked, I chopped the vegetables into small, uniform chunks.  They say you eat with your eyes first; the vibrant rainbow of crunchy vegetables chopped for this salad was a visual feast.

The salad is dressed with the juice of a lemon, the lemon’s zest, red pepper flakes, salt and pepper.  It gives the salad a lot of kick with zero added fat.  Healthy!!  The lemon juice has the added benefit of keeping the avocado from turning brown.  If I make this again, I will cut back on the lemon zest a little bit.  The zest of a lemon is pretty punchy, especially when you eliminate a creamy dairy component which was included in the original recipe.

Did we notice the substitutions I made to the original recipe?  A little.  Crumbled tofu has a similar texture to feta cheese, but it lacks the tang.  There is also a certain creaminess that feta would add, which would also probably help balance the pungent citrus in the salad.  Neither of us are huge fans of feta, and so it was a fair swap to make, and healthy too.   I am all for subbing spinach for the kale called for in the original recipe.  I have yet to delve into kale, and I love how easy it is to add a big bunch of fresh spinach to almost anything you are cooking and allow it to steam in just a few minutes.  We both enjoyed the salad with a dash of Habenero Chili hot sauce that we brought back from Mexico.

This salad was a success for several reasons.  It contained an antioxidant rainbow of healthy vegetables.  It also contained the healthy fat found in avocado.  The texture was the best part of the salad; it had crunchy carrots, celery, onions, parsnips, peppers which balanced well with the creamy avocado, supple quinoa, tofu and tender steamed spinach.  There was plenty of kicky flavour without any regret with the spicy-citrus dressing.  It was also a win from a vegetarian-protein perspective since it contained both tofu and chickpeas. All in all, it was a light, uplifting, healthy and hearty entrée salad that hit all of the important notes that it needed to pick us up on a grey day in January.  Yes!!

Bjorn said the salad was tastier than he expected, and we both ate it again the next day.  For me, it was both breakfast and lunch.  I need to make a crunchy, kicky, creamy, low-fat, high flavor, protein-rich salad more often.