Tag: delicious

  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
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    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine

  • Frosted in white

    Frosted in white

    Frosted in white

    Delicious (and nutritious!) white foods

    There’s no need to shy away from white foods. Not only are many white foods nutritional powerhouses but they are also widely available.

    These five recipes are full of vital nutrients, versatile in their presentation, delicious, and easily accessible in wintertime. They will help you rediscover white foods in ways that are familiar and, hopefully, in ways you may not have considered before.

    Whipped Ricotta Tartines with Mushrooms and Leeks

    These scrumptious and versatile tartines make an excellent snack, lunch, or breakfast. Protein- and calcium-rich, creamy ricotta is whipped up with honey and flavored with parsley and red pepper flakes.
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    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 1 cup ricotta
    • 1 tablespoon + 1 tsp honey divided
    • 1 tablespoon chopped parsley
    • Zest of 1 lemon
    • 1 tablespoon fresh lemon juice
    • ¼ teaspoon dried red pepper flakes optional
    • 2 tablespoons olive oil divided
    • 4 ounces white button mushrooms cleaned and quartered
    • 1 teaspoon low-sodium soy sauce
    • 1 small leek (about 4 oz) cut into ¼ inch round slices
    • 6 slices of sourdough baguette

    Method
     

    1. In small bowl, combine ricotta, 1 Tbsp honey, parsley, lemon zest and juice, and red pepper flakes (if using). Whip ricotta by hand using whisk or with electric mixer for about 2 minutes, until ricotta is light and creamy. Set aside.
    2. In skillet, heat 1 Tbsp olive oil on medium-high heat. Add mushrooms and cook until brown on all sides, stirring only very occasionally. Add soy sauce to deglaze pan; tip mushrooms onto plate and set aside.
    3. In the same skillet, heat remaining 1 Tbsp olive oil on medium heat. Add leek slices and cook carefully for 1 to 2 minutes each side, turning with palette knife or cake spatula, until tender and browned. Remove from heat.
    4. Spread ricotta onto baguette slices and top with mushrooms and 2 or 3 leek slices. Drizzle tartines with remaining 1 tsp honey and serve.

    Notes

    Each serving contains: 218 calories; 9 g protein; 9 g total fat (3 g sat. fat); 27 g total carbohydrates (6 g sugars, 1 g fiber); 294 mg sodium

    White Bean and Sweet Potato Tostadas

    The versatility of white beans shines through in this dish, which employs them in two different ways: simmered and then roasted until crispy. The beans crown luscious sweet potato, flavored with sage and thyme, heaped high on crispy tortillas.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 large sweet potatoes about 2 lbs total
    • 1 tablespoon + 8 teaspoons olive oil divided
    • ¾ teaspoon salt divided
    • ½ teaspoon pepper divided
    • 1 tablespoon fresh thyme leaves + 1 thyme sprig
    • 2 teaspoons chopped fresh sage + 2 whole leaves
    • 1 14-oz can no-added-salt cannellini beans
    • 1 bay leaf
    • ½ teaspoon smoked spicy Spanish paprika
    • ¼ teaspoon garlic powder
    • 8 corn tortillas

    Method
     

    1. Preheat oven to 400°F.
    2. Wash and trim sweet potatoes, leaving peel on. Cut each down the middle lengthwise and rub all over with 1 Tbsp olive oil. Place on baking sheet, cut side up, and sprinkle with 1/4 tsp salt, 1/4 tsp pepper, thyme leaves, and chopped sage. Bake in preheated oven for 50 minutes, turning them to face down halfway through cooking time.
    3. Meanwhile, drain and rinse beans and set 1/2 cup aside to dry in single layer on kitchen towel-lined plate. In small saucepan, place remaining beans with bay leaf, thyme sprig, and sage leaves and add enough cold water to just cover. Heat on medium-low for about 10 to 15 minutes, until warmed through. Time the start so they are ready just as sweet potatoes are finishing in the oven, and keep warm in the hot water, adding 1/4 tsp salt. Pat reserved beans with kitchen towel and season with spicy paprika and garlic powder.
    4. Remove sweet potatoes from oven, remove their skins, and place flesh in large bowl. Toss reserved beans on the same baking sheet, coating them in the remaining oil and herbs. Return baking sheet to oven and bake beans for 15 minutes, until crispy, stirring occasionally.
    5. Brush each tortilla on both sides with 1 tsp olive oil and bake on baking sheets for 5 minutes, or until brown, turning halfway through.
    6. While tortillas are warming, with fork, mash sweet potatoes and cover to keep warm. Drain simmering beans.
    7. To assemble tostadas, divide mashed sweet potato among tortillas, add a few simmered beans, and top with spicy crispy beans. Season with 1/4 tsp salt and 1/4 tsp pepper.

    Notes

    Each serving contains: 373 calories; 12 g protein; 8 g total fat (1 g sat. fat); 66 g total carbohydrates (2 g sugars, 16 g fiber); 248 mg sodium

    Coconut Panna Cotta with Lemon Grass, Ginger, and Lime

    Fragrant lemon grass, ginger, and lime are time-honored companions for coconut. For best results, select coconut cream (not coconut milk) and look for one that is guar free and has a fat content of around 21 percent.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 teaspoons gelatin
    • 1 lemon grass stalk
    • 2 inch piece of gingerroot cut into slices
    • 1 13.5 oz can coconut cream
    • ¼ cup honey or maple syrup
    • Zest of 1 lime
    • 1 teaspoon lime juice
    • 1 tablespoon vanilla extract
    • Pinch of salt
    • ¼ cup finely shredded unsweetened coconut

    Method
     

    1. Set aside 4 – 1/2 cup ramekins.
    2. Into glass liquid measuring jug, measure 1/4 cup water. Add gelatin to water and set aside to allow it to bloom.
    3. With rolling pin, bash lemon grass stalk to help release flavors, then add it to medium-sized saucepan with gingerroot, coconut cream, honey or syrup, lime zest, lime juice, vanilla, and salt. Heat on medium-high and bring cream to a boil. To fortify flavors, steep for 15 minutes before straining. Reduce heat and allow to simmer for 1 minute and then remove from the heat.
    4. Strain hot coconut cream liquid into bowl and discard aromatics. Now add small amount of liquid to the measuring jug containing the blooming gelatin and whisk rapidly until smooth. Pour in remaining coconut cream liquid and continue to whisk. Pour mixture from jug into 4 ramekins and refrigerate for 6 hours or overnight until firm.
    5. To serve, release panna cotta from molds by placing ramekins in baking dish with hot water for 30 seconds and then inverting on each of 4 plates. Sprinkle shredded coconut over panna cotta, and zest with additional lime before serving.

    Notes

    Each serving contains: 335 calories; 3 g protein; 27 g total fat (25 g sat. fat); 24 g total carbohydrates (20 g sugars, 2 g fiber); 55 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Introducing: Hudson Valley Fisheries

    Introducing: Hudson Valley Fisheries

    Healthy. Local. Sustainable.

    Hudson Valley Fisheries was inspired by their commitment to environmental stewardship. Their goal is to protect wild populations and the environment through a state-of-the-art land-based biosecure Recirculating Aquaculture System (RAS).

    As an aquaculture teaching facility, they are educating future fish farmers in best practices, collaborating with the Culinary Institute of America and numerous colleges and universities in the Hudson Valley region. Every aspect of their business model is designed to keep their carbon footprint small, including their central location, to offer impeccably fresh, local fish via delivery trucks, thus eliminating the environmental costs of trans-Atlantic and international seafood transportation.

    Fed a responsibly-sourced, GMO-free and balanced diet of natural antioxidants, proteins and lipids, New York Steelhead are completely traceable from egg to place.

    Flavor Profile

    • Clean flavor, subtle and herbaceous

    • Pairs well with many flavors and ingredients

    • Rich in omega 3 and fatty acids

    Texture Profile

    • Smooth and velvety

    • Meaty, lean with nice fat content

    • Medium moist flake that holds together with cooking

    • Pan roasting and grilling yield a wonderfully crisp skin

    What makes Hudson Valley Fisheries healthy?

    Unlike open-sea fish farms that regularly use harsh chemicals to control pathogens, parasites and sea lice, our land-based farm uses RAS technology which provides optimal conditions for our fish to grow without the need for antibiotics, vaccines or growth hormones. Our land-based facility offers round the clock dedicated animal care and the strictest biosecurity which guarantees our fish never disrupt native ecosystems or wild seafood populations.

    What makes Hudson Valley Fisheries sustainable?

    It all starts with RAS. Our bio-secure facility uses a Recirculating Aquaculture System which provides optimal conditions for our fish to grow without the use of antibiotics, vaccines, or hormones. Fish waste is recycled into nutrient-rich plant food and kept out of our rivers and oceans. With a land-based facility, our fish never disrupt native ecosystems or wild populations.

    Looking for a way to prepare your New York Steelhead?

    Check out this delicious recipe below!

    Crispy Steelhead Trout Tenders

    with Herbed Yogurt Dipping Sauce

    Ingredients:

    New York Steelhead fillets
    (6 oz. New York Steelhead, filet), skinned and cut into 5 x 2 inch pieces

    2 eggs

    1 teaspoon dijon mustard

    1 cup panko breadcrumbs

    1 teaspoon lemon zest

    1/8 teaspoon salt

    1/8 teaspoon pepper

    1 lemon, squeezed

    For Sauce:

    1/2 cup whole greek yogurt

    1/4 teaspoon onion powder

    1/8 teaspoon garlic powder

    1/2 teaspoon chopped chives

    1/4 teaspoon chopped parsley

    1/8 teaspoon salt

    1/8 teaspoon pepper

    Method

    Fish Directions:
    Combine breadcrumbs, salt, pepper and lemon zest, in a plate. In a separate plate, combine eggs and mustard. Dip each tender in the egg mixture and then into the breadcrumb mixture. Set coated tenders aside on a plate. Spray tenders with olive oil cooking spray and place on a parchment lined baking sheet. Bake for 12 minutes at 375F flipping once.


    Sauce Directions:
    Mix well and allow to sit in the fridge for 1 hour for a stronger ranch flavor. Enjoy with tenders!

    References:

    https://www.hudsonvalleyfisheries.com/

    https://www.hudsonvalleyfisheries.com/blogs/steelheadcooking/crispy-steelhead-tenders-with-herbed-yogurt-dipping-sauce

    https://www.instagram.com/hudsonvalleyfisheries/