Category Archives: Healthy

Thai Salmon Over Lentil Mash

24 Wednesday Feb 2016

Posted by in Dinner, Fish, Healthy, Quick and Easy

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Thai Salmon Over Lentil Mash

As most great recipes originate, this recipe was innovated by necessity.  I intended to make honey mustard glazed salmon with vanilla balsamic lentils (recipe here), but when I opened my pantry, I found that I didn’t have green lentils–only red.  Knowing that the texture of red lentils is rather different than that of green lentils once cooked, I knew immediately that they wouldn’t taste great with the recipe I’d had in mind.  I had fresh ginger root on hand, so I decided I’d concoct a dinner using fresh ginger and red lentils.  I love the warm curry flavors with the spiciness of the fresh ginger, and the brightness of the fresh cilantro in this meal.  Both my husband and I were surprised by how delicious this dinner turned out to be, and how quick and easy it was to make!  I hope you enjoy it as much as we did.

Thai Salmon Over Lentil Mash
Yield:  4 servings
Time:  40 minutes total

For the Lentil Mash:
3 cloves of garlic, minced
1 large white onion, diced
2 shallots, diced
3 tbsp. fresh minced ginger
1 tbsp. extra virgin olive oil
¼ tsp. salt
2 tsp. curry powder
3½ cups chicken stock
2 cups red lentils, sifted thru for stones and rinsed
¼ cup coarsely chopped fresh cilantro

For the Salmon:
Four 6-oz salmon filets
2 tsp. curry powder
1½ tsp. ground ginger
½ tsp. salt
1/8 tsp. ground pepper
1-2 tbsp. honey

  1. Preheat the oven to 390°F.
  2. Place the chicken stock in a medium-sized saucepan and bring to a boil.  Stir in the red lentils, reduce the heat to medium-low, and cover.  Simmer for 25-30 minutes, until the stock has been absorbed and the lentils are tender.  (Red lentils tend to get mushy instead of holding their shape once cooked.  That’s our goal here, so don’t worry if it looks like baby food!)
  3. Meanwhile, combine the garlic, onion, shallots, fresh ginger, olive oil, salt, and 2 tsp. curry powder in a medium sauté pan.  Cook over medium heat until the onions are softened, about 8-10 minutes.  Set aside.
  4. Place the salmon in a lightly greased baking dish.  In a small mixing bowl, combine 2 tsp. curry powder, the ground ginger, salt, and pepper.  Mix to evenly distribute all of the spices.  Sprinkle over the salmon filets.  Lightly drizzle the salmon with honey.  Book at 390°F until cooked through, about 18 minutes.
  5. Once the lentils are ready, toss the onion mixture and the lentils together.  Fold in the chopped cilantro.
  6. Spread some of the mashed lentils on a plate, and top with the cooked salmon.  Enjoy!

Serving Suggestion:  I roasted asparagus to accompany this dish.  I ended up having extra minced fresh ginger, so I sprinkled that over the asparagus prior to roasting.  Yum!

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Broccoli Cheddar Omelette

03 Wednesday Feb 2016

Posted by in Breakfast, Healthy, Quick and Easy, Vegetarian

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Broccoli Cheddar Omelette

Start your day right with this omelette!  It comes together quickly and never disappoints.  Who doesn’t love the classic combination of broccoli and cheddar?

Broccoli Cheddar Omelette
Yield:  2 servings
Time: 20 minutes total

¼ cup broccoli, diced into small pieces
4 eggs
¼ cup whole milk
¼ tsp. paprika
¼ tsp. salt
pinch of black pepper
1½ oz. finely shredded cheddar cheese

  1. Place the broccoli in an 8-inch non-stick skillet.  Cook over medium heat for about 4 minutes, until the broccoli is slightly softened.
  2. Beat together the eggs, milk, paprika, salt, and pepper.  Pour over the broccoli.  Top with 1 oz. of the shredded cheddar cheese.  (Reserve the remaining ½ oz. as garnish at the end.)
  3. Continue to cook over medium heat for 6-7 minutes, gently lifting the cooked edges of the egg periodically while tilting the pan to allow the runny uncooked egg to drip underneath the cooked part.
  4. Once there is very little runny uncooked egg remaining on top, gently fold the egg in half, creating a half-circle.  Place a lid on top of the pan to trap the heat and continue to cook over medium heat for 3-4 minutes, until fully cooked and the egg is sufficiently puffy.
  5. Sprinkle with remaining cheddar cheese and enjoy!

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Whole Wheat Oat Pancakes

21 Monday Dec 2015

Posted by in Breakfast, Healthy, Quick and Easy, Vegetarian

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Whole Wheat Oat Pancakes

When I was little, my dad used to make us pancakes for special occasions.  Since he firmly believed that breakfast was the most important meal of the day, he refused to feed us junk in the morning (or ever, for that matter…but especially in the morning!)  His version of a pancake usually included flax or chia seeds, buckwheat, oat flour, and sometimes millet if we were really unlucky.  As a child, I’d always wished that he would just make us the fluffy buttermilk pancakes that I ate at friends houses after sleepovers, but now as an adult I am grateful that my dad made pancakes the way that he did.  Not only did it sneak some extra fiber into my growing body, but it also gave me an appreciation for whole, natural, and healthy ingredients.  This recipe is the perfect bridge between my dad’s über-healthy pancakes and those delicious fluffy pancakes I used to dream of.  The batter really does come out light and airy and the pancakes actually are healthy considering they contain whole wheat flour and whole oats, while leaving out the butter altogether.  It’s the best of both worlds!

The first time I made this recipe my husband asked me why I ever made the “unhealthy kind” because not only were these Whole Wheat Oat Pancakes healthier than normal recipes, they also tasted better.  This is now my go-to pancake recipe, and I hope it becomes yours too!

 

Whole Wheat Oat Pancakes
Yield:  12 pancakes
Time:  20 minutes total

1 cup whole wheat flour
½ cup Old Fashioned oats
2 tsp. baking powder
1 tsp. cinnamon
1 egg
1 cup skim milk
2 tbsp. brown sugar
¼ cup yogurt
1 tsp. vanilla extract

  1. In a medium mixing bowl, mix together the flour, oats, baking powder and cinnamon.  Set aside.
  2. In a separate medium mixing bowl, whisk together the egg, milk, brown sugar, yogurt, and vanilla.  Whisk until no lumps remain.
  3. Stir the dry ingredients into the wet ingredients, being careful not to overmix.  (You’ll get lighter, fluffier pancakes if you don’t overbeat the batter!  Nobody likes a tough, dense pancake!)  Allow the batter to sit for 5 minutes before cooking.
  4. Heat a pancake griddle or frying pan.  Lightly coat with non-stick spray and cook the pancakes over medium heat for about 2 minutes per side.  The best way to know when the pancake is ready to be flipped over is to look for the little bubbles that rise to the surface and pop.  Once you see a handful of these bubbles appear, it’s time to flip!
  5. Enjoy with your favorite toppings:  maple syrup, butter, fresh berries, sliced bananas,…

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Baked Tomatoes

30 Monday Nov 2015

Posted by in Healthy, Quick and Easy, Side Dishes

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Baked Tomatoes

These Baked Tomatoes make for a healthy side dish when you’re pressed for time.  An extra bonus?–they’re made mostly from ingredients you probably already have in your pantry!

Baked Tomatoes
Yield:  2 servings
Time:  20 minutes

2 large beefsteak tomatoes
1 tbsp. extra virgin olive oil (for drizzling)
1 tbsp. extra virgin olive oil (for filling)
½ tsp. salt
¼ tsp. pepper
¼ cup Italian seasoned breadcrumbs
¼ cup Panko (Japanese-style breadcrumbs)
¼ cup freshly grated Asiago cheese
2 tbsp. coarsely chopped fresh parsley
¼ tsp. garlic powder
¼ tsp. onion powder
4 slices of deli ham, diced

  1. Preheat the oven to 425ºF.  Lightly grease a baking dish and set aside.
  2. Carve out the stem of the tomato, partially hollowing out the inside of the tomato.  Drizzle ½ tbsp. of olive oil inside the cavity of each tomato.  Sprinkle with salt and pepper.
  3. In a mixing bowl, combine the following ingredients: 1 tbsp. olive oil, breadcrumbs, Panko, Asiago, parsley, garlic powder, onion powder, and ham.
  4. Fill the tomatoes with the breadcrumb/cheese mixture and place in the prepared baking dish.
  5. Bake at 425ºF for 10-15 minutes, until heated through and golden brown.

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Salmon Over Vanilla Balsamic Lentils

19 Thursday Nov 2015

Posted by in Dinner, Fish, Healthy

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Salmon Over Vanilla Balsamic Lentils

This recipe was inspired by a salmon dish I used to order frequently at a great little waterfront restaurant in Boston’s Seaport called 75 on Liberty Wharf.  Their version didn’t use vanilla or balsamic flavors, but instead it came with asparagus and a roasted red pepper coulis.  It was also served with the most amazing polenta wedges I’ve ever tasted.  I’m still working on replicating those!

Salmon Over Vanilla Balsamic Lentils
Yield:  4 servings
Time:  60 minutes  (25 minutes total if lentils are pre-cooked)

Four 6-oz salmon filets
3 tbsp. honey
3 tbsp. Dijon mustard
1 cup dry green lentils
2 cups water
16 oz baby bella mushrooms
1 tsp. vanilla extract
¼ cup balsamic vinegar
12 oz fresh baby spinach
salt and pepper

  1. Cook the lentils:  Place the lentils and water in a saucepan.  Bring to a boil.  Once boiling for one minute, reduce the heat to low and simmer, covered, for 35 minutes.  (The lentils can be prepared up to three days in advance and stored in the refrigerator.)
  2. Place the salmon filets in a lightly greased baking dish.  Season each piece of salmon with a pinch of salt and pepper.  In a small dish, mix together the honey and mustard.  Spoon over the salmon filets.  Bake at 390°F for about 15-18 minutes, until fully cooked through.
  3. While the salmon is cooking, cut the mushrooms in half or quarters, depending on how large they are.  Place in a skillet and cook over medium heat for about 8 minutes.  Stir the cooked lentils into the mushrooms.  Add the vanilla and balsamic.  Season with salt and pepper (about ¼ tsp of each).
  4. Reduce the heat to low and add half of the spinach.  Gently stir the spinach into the mushrooms and lentils for about two minutes, until slightly wilted.  Remove from the heat and add the remaining spinach immediately before serving.
  5. Arrange a pile of the spinach/mushroom/lentil mixture on each plate.  Top with honey-mustard salmon.

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