‘Easy Being Green’ Broccoli Pesto Quinoa

March 29, 2012

For a long time, a container of quinoa sat collecting dust in my kitchen cabinet.

I bought it because I’d heard – many times – about how easy and extremely healthy it is (full of fiber, protein, and antioxidants).

It made my pantry look all modern and healthy, sitting there … unopened.

The thing was, I wasn’t sure: 1) how to cook it and 2) how to season it so it tasted delicious instead of bland.

I finally decided to dive in and try it when I thought: why not mix pesto in?

I tried adding a broccoli and lemon pesto.

And I found that quinoa has a satisfying, nutty texture that’s complemented perfectly by a creamy pesto made of broccoli, onion, lemon, and pine nuts.

It was really, really tasty. And really, really easy.

I’m now quinoa’s biggest fan. Does Quinoa have a Facebook page?  I would ‘Like’ it for sure.

Here’s everything you need to get started.

This recipe is simple and ready in 30 minutes!

Begin by toasting some pine nuts on a parchment-lined baking sheet.

Check on these delicate little guys often – they will burn on you in an instant!

Meanwhile, quickly chop some garlic and onion.

Don’t worry about dicing everything perfectly – it will all be pureed into pesto later!

Heat some extra virgin olive oil in a large saucepan over medium heat.

Saute the garlic and onion for a few minutes, until the onion has softened.

Grab a head of broccoli and cut off the rough stalk.

Then chop the head into florets and add to the pan.

Season well with salt and pepper.

When the broccoli has softened, throw everything into a food processor and puree.

Squeeze some fresh lemon juice and add to the food pro.

Add half of the toasted pine nuts.

Add some extra virgin olive oil.

Season with salt and pepper.

Pulse until everything is pureed.

Now, time for the quinoa!

Quinoa deserves its rep as one of the healthiest grain alternatives.  It’s full of magnesium (prevents heart disease and wards off headaches), filling protein, and cancer-preventing fiber.

Plus it’s so easy:  Store it in the pantry and cook up only the amount you need, just like pasta or rice.  It takes about 15 minutes to cook in some boiling water on the stove top.  And that’s all there is to it!

Begin by rinsing the quinoa thoroughly in a fine mesh strainer.

Heat some chicken broth in the saucepan you cooked the veggies in.

Reusing the saucepan = less dishes to wash later!  (Math genius, at your service.) (I do what I can.)

Vegetarian/Vegan Alternative: substitute vegetable broth for the chicken broth.

When the broth starts boiling, ladle out half a cup and set aside.

Add the quinoa.

Cover and reduce the heat to medium low.

You’ll know it’s ready when you see the little grains open up and unravel.

Add a bit of that broth you reserved to the pesto.  How much you add will depend upon how thick you like your pesto.  I add just a couple of tablespoons because I like really thick pesto.

Then stir the pesto into the pan with the quinoa.

Stir in the remaining pine nuts.

And done!

I love the color of this dish.

It’s a pretty, spring-like, pale green.

Here’s how I’d describe the taste: lots of velvety richness from the broccoli and lemon pesto.  With a delicious, savory crunch from the toasted pine nuts.

I asked my Meat-And-Potatoes-Guy (i.e. husband, Chris) for his review.

He said “If someone told me 10 years ago I’d be eating broccoli pesto and quinoa for dinner, I would have laughed out loud. To say the least.”

And then “This is really good! I’m getting seconds!”

Here is the complete recipe:

Broccoli Pesto Quinoa

Total Time:  35 minutes
Prep: 10 minutes
Cook: 25 minutes

Yield: 4 servings 

Ingredients

1/2 cup pine nuts
3 tablespoons extra virgin olive oil
1 clove garlic, chopped
1 small onion, chopped
1 pound broccoli, rinsed
1 tablespoon freshly squeezed lemon juice
2 1/2 cups chicken broth (or vegetable broth)
1 cup quinoa
Salt and freshly grated pepper

 

Directions

Preheat the oven to 375 degrees F.

 

Arrange the pine nuts on a parchment-lined baking sheet.  Toast in the oven for about 6-9 minutes, or until they turn golden brown.  Watch carefully – they burn quickly.  Heat 1 tablespoon of olive oil in a large saucepan over medium-high heat.  Saute garlic and onions until they soften, for about 3 minutes.  Remove the rough stalk from the broccoli and cut the head into florets.  Add to the saucepan and cook until softened, about 5 minutes. Season with salt and pepper. Pour into a food processor and pulse until pureed.  Add half of the pine nuts and the lemon juice.  Add 2 tablespoons of olive oil, season with salt and pepper, and purée.  Heat the broth in the same saucepan over high heat.  When it begins to boil, ladle out 1/2 cup of the broth and set aside.  Rinse the quinoa in a fine mesh strainer.  Add to the boiling broth, cover, and reduce the heat to medium-low.  Allow the quinoa to lightly simmer for about 15 minutes.  The quinoa is ready when the grains open and unravel.  Add the reserved broth to the pesto, about 1 tablespoon at a time, until desired consistency is reached.  Add the pesto to the quinoa. Add the remaining 1/4 cup pine nuts.  Stir to combine and serve.

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Chocolate-Covered Cookie Dough Bunnies

March 27, 2012

 

If you’re someone who kind of secretly likes sneaking tastes of the raw cookie dough more than biting into the final baked cookie, this recipe if for you.

If you’re someone who is too full from having had too many “taste tests” of the cookie dough to have room for a baked cookie when it comes out of the oven, this recipe is definitely for you.

(What was that you said?  It takes one to know one? I’m not even going to try to argue with you there!)

So today, for your consideration:

Cookie Dough.

Melted Chocolate.

Strawberries.

All combined into one bite-sized treat.

Need I say more?

I guess I should say just one thing more: this is actually a healthier cookie recipe that includes some whole wheat flour, canola oil, and Greek yogurt.  So it’s a dessert you can feel a little better about eating.

Why not welcome spring with a fun, sweet treat!

Here are all the ingredients you’ll need. Begin by preparing the cookie dough.

Place all the following into a food processor: all-purpose flour, whole wheat flour, light brown sugar, white sugar, salt, Greek yogurt, canola oil, and vanilla extract.

Sounds a little different from a traditional cookie recipe, right?

Here are the main differences.

First, I cut out a lot of sugar.  These bunny truffles are dipped in chocolate later, so they’re still really sweet even without adding much sugar to the dough.  If you decide to try these, you’ll see – you really don’t miss it!

Also, I used Greek yogurt in place of eggs.  Meaning this gives you full rein to eat cookie dough without that little worry in the back of your mind about the tiny possibility of the raw egg making you sick.

Last, I use canola oil in place of butter.  As opposed to butter, which is full of saturated fat, canola oil is full of good-for-you omega-3 fatty acids.  Omega-3′s prevent heart disease and have been shown to help prevent cancer, stroke, and arthritis.  So why not make the switch in your cookie dough?

Pulse until everything is well-combined.

Alternative: you could also combine the ingredients in a bowl if you don’t have a food processor. I just think the food processor saves time and dishes if you do happen to have one.  Combine the dry ingredients in a large bowl.  Then the wet ingredients in another bowl.  And then add the wet ingredients to the dry, and stir everything together.

Since this dough doesn’t have butter or eggs, it’s a bit more crumbly than a traditional cookie dough.

But it’s moist enough to grab heaping tablespoons of dough and form cookie-dough-balls with the palms of your hands.

After you’ve formed a ball, place it on a cutting board or a baking sheet.

Holding your fingers flat, carefully press down to create even, flat surfaces on the top and bottom of the ball.

Having those flat surfaces will be very important later, when trying to get the “bunny ear” strawberries to stick!

It seems weirdly important to me that I note that my hands are not this large!  I got my husband to demonstrate so I could snap a photo.  He’s now considering a side career as a hand model, à la George Costanza (also important for me to now say: completely kidding).

Next up: the strawberries.

I like adding strawberries for a couple of reasons.  First, why not add something healthy to your dessert? Second, what tastes better with chocolate and cookie dough than strawberries?

Cut the stems off the strawberries, making sure to create a clean, even edge.

Set the flat edge down on your cutting board and cut down to create quarter-inch slices.

Working with the center slices only, cut triangles from the outer edges.

After you’ve created a couple “bunny ears,” test them out.  Place them on top of a cookie-dough-ball.

Make sure they fit.  And keep in mind that once you dunk the bunny ears in chocolate, their size will increase a bit.

Also make sure you’ve created a flat-enough surface on the cookie-dough-balls that the ears will stand upright.

In this recipe, only small slivers of strawberries are used.  Refrigerate the unused portions to serve along with the cookie dough bunnies!

Place both the cookie-dough-balls and the bunny ears on a baking sheet and refrigerate for at least an hour and a half.

Next step: the chocolate-covered part!  I use dark chocolate (rather than milk chocolate or white chocolate) because dark chocolate has higher levels of antioxidants and less sugar.  And it tastes amazing with cookie dough and strawberries!

Place some dark chocolate in a large bowl and microwave in 20-second increments until the chocolate is just melted.

Use two forks to place the first cookie-dough-ball in the chocolate.

Turn it around on all sides to cover every inch in chocolate!

Use one fork to scoop the cookie-dough-ball out and allow any excess chocolate to drain off.

Then place it on a parchment-lined baking sheet.

Be sure one of the flat edges is still at the top when you place it on the parchment!

Repeat the same process with the strawberry “bunny ears”:

Heat up some more dark chocolate in a  separate bowl.

Important:  Don’t use the same bowl you used for the cookie-dough-balls unless you wash it first.  All of the old chocolate will burn when you try to microwave the second batch.  And this causes the chocolate to solidify – not helpful when you’re trying to dunk tiny, little pieces of strawberry.

One other note: try to get the “bunny ears” to stand upright on the parchment-lined baking sheet after dunking.  This will help ensure a smooth, even surface.

As you can see, this only works about a third of the time for me.  That’s why my recipe calls for more strawberry triangles than necessary – to allow for mistakes!

Place both the cookie-dough-balls and the bunny ears back into the fridge to allow the chocolate to harden.

Lastly, create the icing.

Use a hand mixer to combine some Neufchâtel, Greek yogurt, and white sugar.

When it’s smooth and creamy, use a toothpick to place two dabs on top of a cookie-dough ball.

Grab two bunny ears and place them on top of the icing, securing them into place.

Now use either the toothpick or a decorator bag to draw on eyes.

And a nose.

And some whiskers.

Serve along with some of the extra strawberries, and you have the perfect springtime dessert.

These are really tasty and really rich.

These little bunny truffles definitely require some time and patience.

But in the end you’ll find yourself in Cookie Dough-and-Chocolate-and-Strawberry Heaven!

Here is the complete recipe:

Chocolate-Covered Cookie Dough Bunnies

Total Time:  4 hours
Prep: 1 hour
Cook: 0 minutes
Inactive: 3 hours

Yield: 12 servings (makes 12 bunnies)

Level: Intermediate

Ingredients

Bunny Truffles:
3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 tablespoons white sugar
1/4 cup packed light brown sugar
1/4 teaspoon salt
1/2 cup plus 1 tablespoon canola oil
2 teaspoons plain nonfat Greek yogurt
1 1/2 teaspoons vanilla extract
6 ounces dark chocolate baking bars
20 large strawberries
Icing:
4 ounces (1/2 package) Neufchatel lowfat cream cheese
2 teaspoons plain nonfat Greek yogurt
1 tablespoon white sugar

 

 Directions

Add the following to a food processor: all-purpose flour, whole wheat flour, 1 1/2 tablespoons white sugar, brown sugar, salt, canola oil, 2 teaspoons Greek yogurt, and vanilla extract.  Pulse until all ingredients are well-combined. Grab a heaping tablespoon of dough and form a ball-shape with palms of hands.  Holding fingers flat, carefully press the ball onto a flat surface (your counter or cutting board) so that the top and bottom of the ball have even, flat surfaces.  Place on a baking sheet.  Repeat.
Cut the stems off the strawberries, ensuring the cut is even and forms a flat surface.  Place the berry flat- side-down onto the cutting board and slice down toward the cutting board, creating quarter-inch slices.  Cut triangles from the edges of the center slices to form “bunny ears.”  Place two bunny ears on one of the cookie-dough-balls.  Test that the cookie-dough-balls are flat enough to hold the bunny ears.  And test that the bunny ears are the correct size.  Repeat until about 40 bunny ears have been created.  Place on the baking sheet along with the cookie-dough-balls.  Refrigerate for at least 1 1/2 hours.
Place 4 ounces of dark chocolate in a large bowl.  Microwave for 1 minute and stir.  Microwave for 20 seconds and stir again.  If chocolate is not melted, continue to microwave in 20-second increments until all chocolate is melted.
Using two forks, place the first cookie-dough-ball into the melted chocolate and turn over in the chocolate until all sides are coated.  Use one fork to lift the cookie-dough-ball out of the bowl and drain any excess chocolate.  Place on a parchment-lined baking sheet.  Ensure that one of the flat sides of the cookie-dough ball is at the top, facing upward. Working quickly, repeat until all cookie-dough-balls are covered in chocolate.
Place 2 ounces of dark chocolate in a separate small bowl.  Microwave for 30 seconds and stir.  Microwave for 15 seconds and stir again.  If chocolate is not melted, continue to microwave in 15-second increments until all chocolate is melted.
Using two forks, place a strawberry bunny ear in the melted chocolate and turn over in the chocolate until all sides are coated.  Use one fork to lift the berry and drain any excess chocolate.  Place, standing upright if possible, on a parchment-lined baking sheet.  Working quickly, repeat until all bunny ears are covered in chocolate.
Refrigerate both cookie-dough-balls and bunny ears for at least 1 1/2 hours.
Combine Neufchatel, 2 teaspoons Greek yogurt, and 1 tablespoon white sugar in a mixing bowl.  Blend with a hand mixer until the icing is smooth and creamy.
Using a decorating bag or a toothpick, place two dabs of icing on top of one of the cookie-dough-balls.  Place a bunny ear on each dab of icing, ensuring they stand upright.  Use the decorating bag or a toothpick to draw on eyes, nose, and whiskers.  Repeat.  Serve with remaining strawberries.

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Healthier Potatoes Au Gratin

March 23, 2012

Three Things.

First thing: potatoes au gratin, as with nearly all things smothered in butter and cheese, is pretty much pure pleasure wrapped up into a casserole dish.

Second thing: France, originator of potatoes au gratin, is also pure pleasure wrapped up into…

…breathtaking countryside gardens…

…picturesque medieval towns that are a fairytale backdrop sprung to life…

…and Paris.  Somehow even more romantic under thunderous skies.

When I was in Paris a couple of years ago, I could duck out of the rain and into any café or patisserie – anywhere – and know that something warm, flaky, buttery, and unbelievably heavenly was waiting.

Third thing: I want to live in France.

But since that’s not happening any time soon, I can travel back there by recreating French-style dishes at home.

This is my Scrumptious Pumpkin (read: lighter) version of Potatoes Au Gratin. A new take on the classic dish, healthy enough to serve to your family any day of the week.

Care to escape with me?

Here are all the ingredients you’ll need.

You’ll also need a bit of milk, but I seem to have left it out of the photo.  Where was my head?  I have no idea.  Off in a French café, no doubt.

Preheat the oven to 485 degrees F.

Then begin by preparing the leek – just one is needed in this recipe.

Cut off the roots and the green leaves.

Thinly slice the white/pale green stalk.

Separate the layers and swirl in a large bowl of water.  Set them aside for a few minutes to allow any dirt to rinse away.

If you haven’t tried cooking with leeks yet, here’s why you should:

They taste wonderful.  They have a very light, delicate onion-y taste that compliments savory foods (like potatoes) perfectly.

And they’re very good for you.  Leeks have a lot of vitamin C (a strong antioxidant), calcium (to keep your bones and teeth healthy), and fiber (to help prevent cancer and heart disease).

Next, grab some potatoes and slice a notch from the bottom of your first potato.

Now you have a flat surface to set on your cutting board for stability.

Cut thin slices, aiming to keep the slices as evenly sized as possible.

Next, heat up some frozen cauliflower in a sauce pan over medium heat.

If you’re an organized person, I guess you’d like to thaw the cauliflower first.

I’m just guessing since that’s not really how I run my kitchen. Someday, I’ll post some photos of the disaster zone that is my kitchen at the end of a testing-a-new-recipe evening.

Add two whole cloves of garlic.

You’ll purée the whole mixture later, so no need to waste time chopping!

Season well with salt and pepper.

Cook until the cauliflower softens.

While that’s cooking, grate some sharp cheddar cheese.

I did leave the butter out of this recipe, but Au Gratin Potatoes are nothing without the cheese!

Turn off the heat and use a hand blender to purée the cauliflower and garlic (you could also transfer to a food processor to purée if you don’t have an immersion blender).

And you’ve just created a really thick sauce base that’s also really healthy!

A traditional sauce thickener, like melted butter and flour, has tons of calories and saturated fat.

This cauliflower version: no fat and very low calories.

Plus, you’re getting tons of nutrients.  Cauliflower is a superfood full of powerful antioxidants shown to protect against cancer.

Add some low-fat milk and a pinch of nutmeg.

And stir everything together.

Set aside about 1/2 cup of the grated cheddar, and add the rest to the pan.

Stir again – it’s extremely thick! (It will melt down later in the oven.)

Grab a casserole dish and place a third of the potatoes along the bottom.

Top with a third of the leeks.

Season with salt and pepper.

Arrange heaping spoonfuls of the sauce (about a third of it) over the potatoes and leeks.

Repeat this process twice.

Sprinkle a bit of cheddar all over the top.

Cover with aluminum foil and bake.

In the meantime, chop up the chives with some kitchen shears.  Or a knife would work if you don’t have kitchen shears.

After about 35-37 minutes, remove the foil and pierce the potatoes in the center with a fork.

If they’re tender and easily pierced, you’re ready to sprinkle the remaining 1/4 cup of cheddar over the top.  Then put the potatoes under the broiler (uncovered this time).

If not, cover them again with the foil and pop back in the oven for several more minutes.

About 3 minutes after you place the dish under the broiler, your Potatoes Au Gratin will have a bubbling, golden crust!

Sprinkle the chives all over the top and serve.

This dish is very filling and tasty.

Each bite has just a hint of cauliflower flavor, a perfect complement to the savory potatoes and leeks.

And there’s a lot of satisfying cheesy goodness in every bite too.

Try this, and in no time you’ll be digging into a warm plate of Potatoes Au Gratin – guilt-free!

Here is the complete printable recipe:

Print
Healthier Potatoes Au Gratin
Author: 
Recipe type: Healthy Side Dish
 

Total Time:  1 hour
Prep: 20 minutes
Cook: 40 minutes
Yield: 4 servings
Ingredients
  • 3 medium russet potatoes
  • 1 large leek, white and pale green parts only, thinly sliced
  • 2 cloves garlic
  • 10-ounce bag frozen cauliflower
  • ¼ cup 1 percent milk
  • ¼ teaspoon nutmeg
  • 1¼ cup freshly grated sharp cheddar cheese
  • 2 tablespoons chives, chopped
  • Salt and freshly ground black pepper

Instructions
  1. Preheat the oven to 485 degrees F.
  2. Swirl the sliced leeks in a large bowl of water and set aside.
  3. Cut the potatoes into ⅛-inch-thick rounds.
  4. Heat a large saucepan over medium heat. Add the frozen cauliflower and the garlic. Season with salt and pepper. Cook until cauliflower softens, about 5-7 minutes.
  5. Turn off the heat. Puree the cauliflower and garlic with an immersion hand blender (or a food processor).
  6. Add the milk and nutmeg and stir to combine.  Add ¾ cup of the grated cheddar.
  7. Arrange one-third of the sliced potatoes along the bottom of a casserole dish. Add one-third of the leeks. Season with salt and pepper. Using heaping spoonfuls, arrange one-third of the cauliflower-cheddar mixture over the potatoes and leeks.
  8. Repeat this process twice.
  9. Sprinkle ¼ cup of grated cheddar over the top.
  10. Cover the dish with aluminum foil and place in the oven. Cook for about 35 minutes.
  11. Test the potatoes in the center of the dish to see if all are fully cooked and easily pierced with a fork. If not: continue baking for another several minutes.
  12. When they are fork tender: remove the foil, sprinkle the remaining ¼ cup of cheddar over the top, and place under the broiler.
  13. Remove from the oven when the top is bubbling and golden, after about 3 minutes.  Top with fresh chopped chives, and serve.


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Beginner Thai: White Fish with Thai Curry Sauce

March 20, 2012

For a long time, I was intimidated by the thought of cooking Thai food at home.

Finding that ideal balance of salty, spicy, mild, and sweet flavors (typical of Thai cuisine) seemed like a recipe for disaster for someone who didn’t grow up around/wasn’t trained in Thai cooking.

But I kept hearing about all the significant health benefits of the various spices found in curry powder, so I decided to roll the dice and give it a shot.

I started by combining lots of easy-to-find ingredients: white fish, tons of veggies, coconut milk, and curry powder.

And the final result: success!

It turned out absolutely delicious and flavorful. And it’s so easy to prepare.  Basically fool-proof.

I thought the dish was delicious, but I was still kind of nervous to serve it to my Meat-and-Potatoes-Midwestern-Guy (my husband Chris).  He surprised me by loving it as much as I do!

Are you ready to dive in and try it?  Let’s get started…

Here are the key ingredients.  Clearly a super-healthy dish.

I used cod for my dish (not pictured).  But any whitefish (i.e. haddock, halibut, etc.) works.

Begin by mincing some garlic and dicing an onion.

Grab a red bell pepper and set it upright on your cutting board.

Make four cuts, from top to bottom, around the stem.  This creates four perfect slices of pepper, leaving out the seeds and stem.

Grab one of the quarters and cut thin strips lengthwise.

Now dice up the pepper by slicing in the opposite direction.

Shred two small carrots (or buy the shredded kind to save yourself some time).

Now toss all of the veggies into a casserole dish.

Season well with salt and pepper.

Add a couple of tablespoons of canola oil.

Add some freshly squeezed lemon juice.

Next up: the curry powder.

Curry powders will have different blends of spices depending upon the brand, but most contain cumin, turmeric, ginger, garlic, and red pepper.  This is a blend of spices with tons of antioxidant power!

Curry powder (specifically, the turmeric found in curry powder) is a potent antioxidant and anti-inflammatory shown to help keep skin clear, firm, and youthful.  It’s also been shown to block several different types of cancer, including breast and skin cancer. And it’s been shown to protect memory and prevent Alzheimer’s.

This stuff is over-the-top good for you!

And buying prepared curry powder means you only need to add one spice to get tons of flavor.

Add the curry powder and mix everything together.

Strain some chopped tomatoes and add to the dish.

Can I just add: I love Pomi tomatoes!  I like the flavor of these tomatoes and tomatoes are the only ingredient (no additives or preservatives!)

Plus, it comes in a container that is BPA-free.  (Here is a quick guide to understanding BPA in canned food)

I try to keep sane about BPA by not letting it stop me from buying healthy canned items (see the coconut milk in my ingredients photo above!) but choosing better alternatives (ie. glass containers, cardboard cartons, frozen items over canned) when they’re available.

Next, add some coconut milk.

Stir everything together.

Cut the fish into four even portions.  (You see only three here because I used less fish than the recipe calls for).

Season well with salt and pepper and drizzle about a teaspoon of canola oil over the fish.  Add a pinch of curry powder to the fish as well.

Nestle the fish into the veggies.  When everything’s snug and cozy, cover the dish with aluminum foil and bake in the oven for about 25 minutes or so.

While it’s baking, prep the basil.

Grab several basil leaves and pile them one on top of the next.

Roll them up lengthwise.

Now chop thin strips of the basil.

Unravel to reveal the lovely ribbons of basil you’ve created (look at you, an old pro in the kitchen)!

Remove from the oven and transfer the fish, veggies and sauce to serving plates.  Top each with fresh basil.

The colors and presentation of this dish are gorgeous.

The sauce is a vivid burnt orange.   Combined with the red pepper and basil, it looks beautiful on the plate.

Or at least it can look beautiful.  After I shot these photos, I proceeded to heap each portion with tons of sauce and veggies, and Chris and I dug in.  No longer photo-worthy, but so delicious!

It’s slightly sweet from the coconut milk.

Slightly spicy from the curry.

There is a delicious crunch from the red bell pepper.

And a hint of freshness from the basil.

Really healthy can be really delicious!

Here is the complete recipe:

White Fish with Thai Curry Sauce

Total Time:  45 minutes
Prep: 20 minutes
Cook: 25 minutes

Yield: 4 servings 

Ingredients
2 cloves garlic
1 small onion
1 red bell pepper
2 small carrots
2 tablespoons canola oil
1 1/2 tablespoons curry powder
1 tablespoon freshly squeezed lemon juice
1/2 cup coconut milk
1 cup chopped tomatoes, drained
1 1/2 pounds cod (or other white fish such as haddock or halibut)
3 tablespoons fresh basil, chopped
Salt and freshly ground pepper

 

Directions

 

Preheat the oven to 400 degrees F.

 

Mince the garlic and place in a large casserole dish.  Dice the onion and the bell pepper and add to the casserole dish.  Grate the carrots and add the shredded carrots to the dish.  Add the canola oil and season with salt and pepper.  Add the curry powder and the lemon juice. Stir to combine ingredients.  Add the coconut milk and drained tomatoes and stir again to combine.  Cut fish fillets into four equal portions.  Arrange fish over vegetables.  Drizzle canola oil over the fish.  Season with salt and pepper.  Sprinkle a pinch of curry powder over fish.  Cover with aluminum foil and bake in the oven for about 25 – 30 minutes, or until fish is no longer transparent and cooked through. Transfer fish fillets to serving plates and top generously with vegetables and sauce.  Top each plate with plenty of fresh basil and serve.

 


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Roasted Artichoke Hummus

March 16, 2012

I love, love, love this hummus dip.

It’s a great snack because it’s full of protein and fiber to keep you feeling full.

It also tastes amazing, so if you make some and keep it in your fridge, you’ll likely reach for it over unhealthier choices when it’s between meals and you’re starving.

I love plain old hummus, but I have to say: adding roasted artichokes adds a whole other layer of flavor that is just a perfect complement to the white beans, lemon, and garlic.

If you love artichokes, I think you might find that this hummus is even better than the original.

Pair it with chopped veggies, whole wheat crackers, or the Parmesan Pita Crisps I posted below.

Here is the healthy line-up of ingredients.

Bonus: these are all ingredients you can keep stored in your pantry (note: tahini will keep for a long time if stored in your fridge) so you’re ready to whip up a batch of this hummus any time you’re suddenly in desperate need of a satisfying snack.

Begin by preparing the artichokes.

Artichokes – one of my favorites to add to spring dishes – have a long, long list of good-for-you vitamins and minerals.  They have extremely high levels of antioxidants and aid in digestion, lower cholesterol, and protect against colon cancer and heart disease. They’re high in fiber, iron, Vitamin C (to protect your immune system) and Vitamin K (to protect your bones).

I love them.  My Meat-and-Potatoes-Guy (my husband) doesn’t love their flavor, so I find crafty ways such as this to sneak them into my dishes and make him realize he actually does really like artichokes…

Preheat the oven to 500 degrees F.

Begin by rinsing the artichokes really well to get rid of most of the acidic taste of the brine.

If you have frozen artichoke hearts, that would  be even better for this recipe.  Strangely, I couldn’t find the frozen kind in my area, so I had to ‘make it work’ with the canned kind.

Mince up some garlic.

Toss the artichokes with some extra virgin olive oil, the minced garlic, and salt and pepper in a large mixing bowl.

Spread the artichokes out on a baking sheet.

Roast them for about 10 minutes.

You’ll know they’re ready when the enticing scent of roasted garlic begins wafting from your oven…

Toss the roasted artichokes into a food processor.

Healthy Tip: The artichokes add so much flavor and additional richness to this hummus, you can get away with using a lot less olive oil and tahini.  This is good for weight maintenance since artichokes are fat-free and low in calories while both tahini and olive oil (although both very good for you) are high in calories.

Next add cannellini beans.

I traded out the chickpeas normally used in hummus for white beans.  I just like how the delicate flavor compliments the artichokes and lemon.

Squeeze the juice from half of a lemon and add that.

Add extra virgin olive oil.

Last, add the tahini (sesame paste).

Tahini is yet another highly nutritious ingredient in this dish.  It happens to be full of antioxidants, fiber, protein, and even calcium.

Simply store it in your fridge and it will keep for a long, long time.

Season with salt and pepper.

Puree until everything is well-blended, thick, and creamy.

Add  about 1/4 cup of water and puree again.

Transfer to a serving bowl and enjoy.

This hummus is full of so many delicious flavors, and it’s so rich and thick and satisfying.

And now my tips for being an exceedingly popular and all-around highly-adored individual:

  • Whip up a batch of this roasted artichoke hummus in no time
  • Bring it to your next party or get-together (St Patrick’s Day is right around the corner!)
  • Don’t even mention it’s healthy (and that you’re the one who brought ‘health food’ to the party)
  • Sit back and let the compliments and praise start rolling in!

Please see below for my Parmesan Pita Crisps to serve alongside this hummus.

Here is the complete printable recipe:

Print
Roasted Artichoke Hummus
Author: 
Recipe type: Healthy Snack
 

Total Time:  20 minutes
Prep: 10 minutes
Cook: 10 minutes
Yield: 4 servings (about 2 cups hummus)
Ingredients
  • 2 cloves garlic, minced
  • 1 12-ounce can quartered artichoke hearts thoroughly drained and rinsed
  • 2 tablespoons plus 2 teaspoons extra virgin olive oil
  • 1 16-ounce can cannellini beans, drained and rinsed
  • 2 tablespoons tahini (sesame puree), stirred well
  • 3 tablespoons freshly squeezed lemon juice
  • ¼ cup water
  • Salt and freshly ground black pepper

Instructions
  1. Preheat the oven to 400 degrees F.
  2. Thoroughly drain and rinse the artichokes and place in a large bowl. Add the minced garlic and 2 teaspoons of olive oil and season with salt and pepper. Stir to combine ingredients.
  3. Spread artichokes on a parchment-lined baking sheet. Roast for about 10 minutes in the oven, just until they begin to brown.
  4. Transfer roasted artichokes to a food processor. Add the cannellini beans, the tahini, the lemon juice, and 2 tablespoons of extra virgin olive oil. Season well with salt and pepper. Blend all ingredients to a puree.
  5. Add ¼ cup of water and blend. Add additional tablespoons of water until desired consistency is reached.
  6. Serve with veggies, whole wheat crackers, or my Parmesan Pita Crisps


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Filed Under: Dips, Dressings, & Seasonings, Snacks, Vegetarian Tagged With: , , ,
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