Spaghetti with Almonds and Kale

Now that Christmas is over, it is time to get back to talking about real food, not just yummy desserts!

After spending two fantastic weeks with my parents, it was time to get back to reality of alarm clocks and where the cooking and laundry is completed by yours truly.  I decided to make pasta last night, and with a little inspiration from my trusty sidekick, Pinterest, I whipped up a healthy vegetarian dish filled with great nutrients which for many were in short supply during the holidays.

Ingredients

5 oz dried pasta

1/2 bunch of kale, chopped

2 carrots, chopped

2 sticks celery, chopped

1/4 cup almonds

1/4 onion, finely chopped

1/4 bell pepper, chopped

1 clove garlic, smashed

3-4 tbsp extra virgin olive oil (EVOO)

Directions

1. Cook pasta in salted water until al dente.

2. Approximately 10 minutes before pasta is due to be ready, heat EVOO in large saucepan.  Once hot, add carrots, celery, onion, bell pepper, and garlic.  Continually stir to prevent burning until ingredients are soft.

3. Add kale to saucepan and cook for approximately 5 minutes until tender.

4. Drain pasta, keeping 1/2 cup of the pasta water.  Add pasta, almonds, and pasta water to the vegetables.  Stir and cover saucepan and allow to cook on low for 5-7 minutes.

5. Serve warm with pepper and a sprinkle of cheese to taste.

(Recipe adapted from dinnerdujour.org)

Serves 2 people

TIPS

- Be sure to wash all vegetables before chopping them.  Discard tough stems of kale and wash  thoroughly in a colander under warm water.  
- For a little spice to this dish, add Louisiana hot sauce!

Bon appétit!

Tilapia and Rice with Oven Roasted Vegetables and Baked Apples

It's getting colder, the leaves are changing colors, and Thanksgiving is upon us!  So I thought I should start by getting into the autumn mood for dinner.  Now, I am unsure if tilapia actually counts as an autumn food, but at least my dessert did!  Both dinner and dessert were fairly quick and easy, so dinner was ready in no time at all.

Ingredients for tilapia

2 fillets tilapia
4 oz brown rice
4 tsp extra virgin olive oil (EVOO)
1 tsp cumin
2 tsp crumbled blue cheese
1 stick celery, sliced
1 carrot, sliced
1/2 bell pepper, sliced
1/4 onion, sliced
1/2 sweet potato, sliced
1/3 cup peanuts
Splash lemon juice

Directions

1. Cook brown rice according to manufacturer directions.
2. Wash and slice vegetables and place in roasting dish along with peanuts and 2 tsp EVOO.
3. Cook vegetables at 400F for 20-25 minutes.
4. 5 minutes before rice and vegetables are to be cooked, heat 2 tsp EVOO in pan.
5. Sprinkle cumin, salt, and pepper over tilapia.
6. Place tilapia in pan and cook for approximately 2 minutes or until opaque on both sides.  Splash a little lemon juice over fish halfway through cooking.
7. Divide rice and vegetables and top with fish.
8. Enjoy with a well deserved glass of wine!
(Recipe adapted from marthastewart.com)

Serves 2 people

TIPS

- Use your favorite vegetables and herbs to season the tilapia. 

Ingredients for baked apples

2 apples, diced
1/2 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp brown sugar
Splash lemon juice

Directions

1. Wash and dice your favorite apples and place in pyrex dish. 
2. Add remaining ingredients to apples and toss well.
3. Place in oven at 375F for approximately 20-25 minutes until soft and juicy.
4. Enjoy this perfect autumn dessert alone, with ice cream, or with yogurt.
(Recipe adapted from PBS.org)
Serves 2 people

TIPS

- PBS also suggested eating the apples as a side dish with roast beef.

Bon appétit!

Ham and Cheese Quiche

Remember the fresh ham I baked and then froze into portions for later meals?? (see 17 August post)  Cooked ham or chicken is also great for a mountain of other dishes, including quiche.   I used a frozen pastry case, but you can make your own from scratch if you're a pastry cook.  I never realized how truly quick and easy a quiche is to make.  Simply add a healthy salad and a slice of crusty bread and dinner is ready!

Inredients

1 pie crust
6 eggs
1/4 cup cheese, shredded
1/4 cup ham, diced
2 slices onion, diced
2 spring onions, chopped
1 stick celery, chopped
3 slices red or green pepper, diced
Spices to taste ie parsley and basil
Salt and pepper to taste

Directions

1. Chop and dice all vegetables.  Cook in frying pan on medium heat for 5 minutes or until lightly brown.
2. Beat eggs in large bowl.  Add all other ingredients, including cooked vegetables.
3. Mix well and pour into pie crust.  Bake at 400F for 20-30 minutes or until set.

TIPS

- Pie crust takes about 30 minutes to defrost and can be found in the freezer section at your local grocery store.
- Add as little or as many vegetables as you wish. 
- For a little less cholesterol, substitute up to three eggs with 1/4 cup cholesterol-free liquid egg per egg.
- For an extra creamy quiche, add about 1/4 cup cream to the egg mixture.

Bon appétit!

Stuffed Peppers

I have wanted to try this recipe ever since I found it on Pinterest and I am so glad I did!  This is a very simple, filling, and healthy meal for the university student!

Ingredients

1 packet rice (I used Zatarain's)
1 bell pepper
2 carrots, chopped
2 sticks celery, chopped
1/4 cup onion, chopped

Directions

1. Cook rice according to directions on box.
2. Wash and de-seed pepper.  Slice small amount off base of pepper to make it flat, allowing it to easily stand.
2. Wash, dry, and chop carrots, celery, and onion.

3. Saute vegetables until slightly brown.
4. Once rice is cooked, add vegetables, and stuff pepper.
5. Place in oven at 375F for 30 minutes or until pepper is cooked and slightly brown.
6. Enjoy with a fresh salad and glass of your favorite wine!
(Recipe adapted from kalynskitchen.com)

Serves 1 person (with plenty of rice for leftovers!)

TIPS

- Barely slice bottom of pepper, you do not want the rice to fall through bottom of the pepper.
- Use any color pepper and any vegetables.

Bon appétit!

Apple, Strawberry, and Goat Cheese Salad

It is coming to the end of the summer season which means saying goodbye to many summer fruits.  Fruit makes a great breakfast, dessert, and snack, but why not incorporate it into your main meal?  I had some apples and strawberries which needed eating quickly, and made a great addition to a boring salad.

Ingredients

1/2 bag spinach leaves
1/2 tomato, chopped
2 apples, chopped
1/4 cup strawberries, chopped
2 celery sticks, chopped
2 spring onions, chopped
1/4 cucumber, chopped
2 slices bell pepper, chopped
1/4 cup dry roasted peanuts
1-2 oz goat cheese
Salt and pepper
Healthy salad dressing alternative (see 3 Aug post)

Ingredients

1. Wash, dry, and chop all vegetables.
2. Combine ingredients.  Add salt, pepper, and dressing to taste.

Serves 2 people

TIPS

- Add additional fruits and vegetables to taste.

Bon appétit!

Baked Lasagna

There is a first time for everything, right?  So for my Mum's last night staying with me, I decided to try making lasagna.  Despite being rather time consuming, it was delicious!  It is a dish which seems to take several hands, so I would recommend making it with a friend, parent, or significant other.  I added a light side of summer salad with strawberries and blue cheese.

Ingredients lasagna

1 clove garlic, crushed
2 carrots, chopped
2 sticks celery, chopped
1/2 large onion, chopped
1/2 bell pepper, chopped
5 pieces dried lasagna pasta, halved
1 tsp fennel seeds
1 tsp dried oregano
2 tbsp extra virgin olive oil (EVOO)
1/2 pound ground beef (we used 10% fat)
1 can tomatoes (plain or flavored)
Tomato ketchup (optional)
Squeeze lemon juice
Salt and pepper

Directions

1. Wash  and chop the vegetables.
2. Heat EVOO in frying pan on medium-high heat.  Fry vegetables, spices, and salt and pepper.  Cook for 10-15 minutes until vegetables are soft.
3. Place vegetables on separate plate.  Place ground meat into frying pan from vegetables and cook until brown.  Add vegetables and can tomatoes. 
4. Cover and simmer for 15 minutes. 
5. Break lasagna pasta pieces in half and cook for 5 minutes in salted boiling water. 
6. While waiting for vegetables and pasta to cook, make white sauce.
7. In an 8x8 glass dish, pour half vegetable and meat mixture.  Cover with 5 pieces lasagna pasta.  Add half white sauce mixture.  Repeat process.
8. Bake at 400F for 20-25 minutes.
(recipe adapted from "A Passion for Pasta" by Reader's Digest)

Ingredients white sauce

1 oz butter or margarine
1 tbsp flour
1/2 pint mixed milk and water (half and half)
1 egg, beaten
1/4 cup cheese, shredded

Directions

1. Melt butter or margarine in small saucepan.
2. Add flour while stirring with wooden spoon. 
3. Cook for approx 1 minute on low heat and gradually add milk and water mixture.
4. Stir constantly.  Add beaten egg and cheese. 

Serves 4 people

TIPS

- The white sauce is made by the roux method.
- Imrpovise!  We did not have all the ingredients, so we used what we had available.  It was still delicious, and Mum tells me that's what cooking is all about!

Bon Appétit!

Baked Ham with Kale

I have officially left my parents' spacious kitchen for my cozy apartment in the busy metropolis of Kansas City.  It has been a whirlwind of a week, but I am finally getting settled and able to find time to update with some great, tasty dishes!

One of the first meals made in my new humble abode was baked ham and kale.  Instead of purchasing prepackaged sandwich meats from the local grocery store, my Mum has always been a proponent of buying large cuts of meat, baking them, then slicing and freezing them in portions.  It costs about the same as prepackaged meat, but it is definitely much tastier!

Ingredients

1 package meat of your choice (raw or pre-cooked)
1 bundle of kale
4 potatoes
Squeeze of lemon juice
1/2 tsp sugar
2 tbsp extra virgin olive oil (EVOO)
Salt

Directions

1. Cook ham according to directions on package, approx 30 minutes per pound at 400F.

2. Wash and cut potatoes, place in saucepan (leaving the skins on preserves fiber and vitamin C).  Cover potatoes with water and sprinkle with salt.
3. Cook potatoes on high until boiling (approx 10 minutes) and turn down to #4 for 20 minutes.
4. Wash kale and cut into slices.
5. About 7 minutes before potatoes are due to be finished, pour 2 tbsp EVOO into frying pan on high heat.
6. Once steam is coming off EVOO, add kale to frying pan.  WARNING: due to high temperatures, EVOO may spit and burn your skin.  Be careful!
7. Stir constantly to prevent burning for 5 minutes or until kale is slightly dark in color.
8. Add salt, a squeeze of lemon juice, and sugar to combat kale's slight bitterness.

9. Serve with a glass of white wine.

Serves 2-3 people, plus plenty of leftover ham

TIPS

- May serve ham hot or cold after cooked.
- Kale is a bitter vegetable, but very healthy for you!  Adding 1/2 tsp sugar and lemon juice at the end adds a little more flavor.

Bon appétit!

Pasta with Stir Fried Vegetables

I recently posted a brown rice and stir fried vegetables recipe.  It was a very tasty dish, but a little on the dry side for a few people  ̶  nothing a little cheese could not handle!  In order to incorporate a little more moisture, I suggest replacing the brown rice with pasta.  Not only will it not be as dry, but it is a twist on an old recipe which looks like something completely new!  As always, enjoy with your favorite wine!

Ingredients

9 oz pasta
Pinch salt
1/2 bell pepper
1/4 onion
1/4 head brocolli
2 tbsp extra virgin olive oil
2 carrots
2 cloves garlic, crushed

Directions

1. Cook pasta in plenty of salted water.
2. Wash and slice vegetables.

5. 7-8 minutes before pasta is cooked, pour 2 tbsp extra virgin olive oil into frying pan and cook on medium heat until steam rises from oil.
6. Stir fry all vegetables except broccoli and crushed garlic.
7. After 3-4 minutes, add broccoli and crushed garlic.  Again, stir to prevent burning and remove from heat after 2 minutes.
8. Once pasta is cooked, drain excess water and add cooked vegetables.  Stir well.
9. Season to taste.

Serves 3-4 people

TIPS

- Use brown pasta for additional fiber.
- Chinese cut vegetables (cut diagonally) allow quick and even cooking as well as absorption of any sauces and seasonings used. 

Bon Appétit!

Cabbage with Nuts and Cheese

Did you know that cabbage can help fight infections, assist brain function and the nervous system, and has more vitamin C than an orange??  Who knew this bland veggie could do such wonders for your body and your health!  With all of this in mind, I decided to whip up a fast and very healthy meal after a long day at the office.

Ingredients

1/2 head white cabbage 
1/2 bell pepper
1 stick celery,chopped
1/4 onion, chopped
2 tbsp extra virgin olive oil
1/2 cup shredded cheese
1/4 cup black mustard seeds
1/4 cup unsalted peanuts

Directions

1. Heat extra virgin olive oil in frying pan until steam rises from oil.
2. Stir fry all vegetables for approximately 5 minutes, stirring continuously.
3. Add black mustard seeds and peanuts.
4. Remove from heat and add shredded cheese.  Add salt and pepper to taste.
5. Enjoy with a glass of your favorite white wine.
(cabbage facts from organicfacts.net)

Serves 3-4 people

TIPS

- Add additional vegetables as you wish.
- Add sliced ham.
- Black mustard seeds can be purchased inexpensively from Indian and Pakistani stores.  Sesame seeds can be used instead, and make for a different flavor, or the seeds may be omitted altogether.

Bon appétit!

Mediterranean Tilapia

I am not your mother's worst nightmare as a picky eater, but I am the first to say that fish has never been my favorite food, despite its great health benefits.  My taste buds do not go much further than salmon and tilapia.  I enjoy these fish grilled on the BBQ, but since I will not have access to a BBQ for the next two years, Dad showed me a great recipe I can use.  This is a very tasty and healthy meal which only takes about 20 minutes to cook. 

Tilapia is quite a bland fish.  Dad sautéed it in a tomato salsa and served it with rice and stir fried vegetables.  Cook rice according to packet directions and start vegetables and tilapia at approximately the same time.

Ingredients

3 fillets tilapia
1 tbsp. olive oil
1/2 onion, thinly sliced
1/2 cup dry white wine
2 garlic gloves, minced
3 spring onions, chopped
1 can (14.5oz) diced tomatoes, drained
2 tsp parsley flakes
1 tsp salt

Directions

1. Heat oil in a large skillet over medium heat.
2. Add onion and garlic and sauté until softened.
3. Add wine, tomatoes, and parsley; simmer 5 minutes.
4. Add fillets and simmer until fish turns white and flaky (approx. 5 minutes).
5. Complement with stir-fried vegetables.

6. Add salt and pepper to taste.
(recipe adapted from Dillon's grocery store)

Serves 3 people

TIPS

- Check out the meat counter at your local Dillon's store for free recipe cards!!
- Note how the circles of courgette and carrot contrast with the lengths of celery and spring onions.  Nice touch, Dad!

Bon appétit!

Rice with Stir Fry Vegetables

With Dad gone for a few days on business, mum and I decided to go veggie for the week.  We started with a quick and easy dish which only took about 30 minutes - perfect for the busy college student or mother of three!

We used brown grained rice as it has more fiber than the traditional white grained rice, however Zatarain's or any microwavable rice of your choice would work just as well.  The vegetables we used were the ones we had in the fridge at the time, so do not limited yourself to the ones we used. Experiment with your favorite veggies!! 

We both thoroughly enjoyed this light and healthy meal, seasoned to taste with salt and pepper.  My mum found the dish a little dry, so adding a sprinkle of cheese, soy sauce, or even hot sauce would add moisture.  Be sure to serve with a glass (or two) of your favorite wine...you deserve it!

Ingredients

9 oz brown rice
1/2 bell pepper
1/4 onion
1/4 broccoli
2 tbsp extra virgin olive oil
2 carrots
2 cloves garlic (crushed)
1/4 cup diced fresh pineapple (optional)

Directions

1. Clean brown rice* and place in saucepan.
2. Boil kettle with approx 6 cups water.  Once boiled, pour over rice until covered.
3. Cover saucepan and cook on medium heat for 30 minutes or until there is minimal water.
4. Wash and slice vegetables.

5. 7-8 minutes before rice is cooked, pour 2 tbsp extra virgin olive oil into frying pan and cook on medium heat until steam rises from oil.
6. Place all vegetables (except broccoli and crushed garlic) into frying pan.  Stir every 30 seconds to prevent burning.
7. After 3-4 minutes, add broccoli and crushed garlic.  Again, stir to prevent burning and remove from heat after 2 minutes.
8. Once rice is cooked, drain excess water and add cooked vegetables.  Stir well.
9. Add salt and pepper to taste.

Serves 3-4 people

* Place rice in sieve with bowl of water underneath.  Swish rice around with hand until water becomes murky and tip water away.  Repeat until water is nearly clear (white rice requires more washing than brown).

TIPS

- Chinese cut vegetables (cut diagonally) to allow quick and even cooking as well as absorption of sauces and seasonings for future recipes.

Bon Appétit!