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Friday Foodie: Black Bean Salsa

Category : Healthy Eating

The last few days have been so hot we thought a “no-cook” recipe would be best. This is a great “dish-to-pass” at cookout. Thanks to our sister-in-law Patti for this delicious recipe!

Black Bean Salsa

Fresh Black Bean Salsa

It starts with a bit of prep, so sharpen up your knife and chop one green pepper, one red pepper and one red onion. You will also need to chop cilantro which smells great!

Recipe

Cilantro (about 1/2 cup finely chopped)

One Green Pepper

One Red Pepper

One Red Onion

Two Cans of Black Beans (drain and rinse)

3/4 cup frozen corn

4-5 Tbsp. Olive Oil

2-3 Tbsp. Balsamic Vinegar

1/2 tsp. Cumin

Salt (a pinch)

Mix all ingredients together! Serve with tortilla chips.

Chopped green pepper, red pepper and red onion

Chopped green pepper, red pepper and red onion

 

chopped cilantro

chopped cilantro

Comments Off on Friday Foodie: Grilled Swai & Cauliflower

Friday Foodie: Grilled Swai & Cauliflower

Category : Healthy Eating

It’s time to pull out the grill when it’s over 90’F outside with 100% humidity(and the air Baking on the Grill instead of in the Ovenconditioner seems to be running non-stop just to keep the house below 80!). 

This week our Friday Foodie’s are Karin and her father Paul.  Karin for her cauliflower recipe recently posted here, and Paul for his seasoning recipe that he found for Spicy Grilled Fish.  His recipe calls for Red Snapper or Orange Roughy Fillets, but I found something in the Fish Freezer called Swai.  So I bought it, brought it home, and then looked up online what the heck it was and how to cook it.

According to Wikipedia, Swai is actually an omnivorous freshwater fish found in Thailand’s  Swai FilletsMekong River.  It is really an “Iridescent Shark Catfish” but apparently due to international concerns regarding shark products, it was renamed Swai.  That said, Swai is a mild white fish that has a soft texture and could easily be blackened like Catfish.  I used Paul’s seasoning blend sparingly (although I love it hot!

Paul’s Spicy Fish Seasoning Blend:

2t Paprika
1t salt
1t onion powder
1t garlic powder
1/4-1/2 t cayenne powderAluminum Foil used for Grilling fish
1/8-1/4 t white pepper
1/4 t each of dried oregano, basil & thyme.
 
Method:  Defrost and pat excess water off of fish fillets.  Rub the fillets with olive oil and then sprinkle both sides with the seasoning blend.  (Go light for those who don’t like it hot!)  Spray the Grill with cooking spray BEFORE lighting it.  Grill fillets, covered, for 3-4 minutes per side or until fish flakes with a fork.
 

Now, that’s what I was told to do.  What I actually did was make an aluminum foil packet and Swai cooked on grill in foil packetcooked it in that instead.  Because the kids are highly spice sensitive, I actually used very little of the seasoning blend and dotted the fillets with butter.  The result was almost too tender.  I think I’ll blacken the Swai next time I grill it and place it directly on the grill.  -Ryan.

 

 

 

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XO Friday Foodie: Super Cool Melon Mint & Feta Appetizer

Category : Healthy Eating

A healthy hors d'eouvre

Feta, Mint & Melon Appetizer

This is my best attempt at recreating that stupendously delicious appetizer that Chris Mangless served at a De Pere at Dusk and client appreciation party we hosted at our studio a couple years back.  Chris, AKA The Traveling Chef, is the owner of Three Three Five  on South Broadway in Green Bay and features a special menu for each Wednesday night Farmer’s Market. 

When I first tasted this combination of flavors I was speechless.  It was that good.  I immediately turned to Chris Mangless and asked how he could have possibly came up with something so good that just sounds so wrong.  Feta and melon?  Mint and Balsamic?

His explanation was simple:  Learn how to balance the salty with the sweet and you can make combinations most people wouldn’t dream of.

So here it is:

Mint Melon & Feta appetizer
-Cubed or balled cantaloupe, honeydew and/or watermelon*
-Feta, finely crumbled
-Fresh mint leaves
-Balsamic reduction**
 
In small bowls, place about a half cup of melon, top with about a teaspoon of the finely crumbled feta, a couple of mint leaves and drizzle lightly with the balsamic reduction.  Serve chilled.
 
*I think the melon balls are better than the cubes… but don’t have a melon baller!
**To make the balsamic reduction, simply simmer balsamic vinegar over low heat until it reduces in volume by about half.   This is best done at your in-laws home (which, due to time constraints, is what I did), as the vinegar smell is really overwhelming.  Let’s just say that I almost lost my favorite son-in-law status, and I’m their only son-in-law!
 
 
 

 

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XO Friday Foodie: Nicoise Salad

Category : Healthy Eating

This week I decided I was hungry for something really fresh tasting but also very satisfying.  A salad

Simple Nicoise Salad

with protein and fresh tasting vegetables would fit the bill and a Nicoise salad would taste just right.  A Nicoise (pronounced Nishwa) salad has these key ingredients: sliced hard-boiled egg, green beans, tomatoes and tuna on top and served with a vinagrette.  Optional ingredients are quartered potatoes, greek olives and anchovies ( I did see red bell pepper in one version).  It may be sacrilege, but I substituted a package of salmon for the tuna.   It was awesome!

My first introduction to a Nicoise salad was right across the hallway from our studio at Montagues and was made for me by Paul, the very same chef that is now working in the very same kitchen.  (BTW: Paul seems an even better chef now that he is the co-owner of The Black Boot.)   That salad must have made an impression because I still remember it today!  I have also had a very good

Can of Flat Anchovy Fillets packed in Olive Oil

Anchovies!

Nicoise salad at Alpha Delights as well.  Both delicious.

Nicoise Salad for two:

1 package 6oz Chicken of the Sea Salmon (or canned/pouched tuna).
2 hard-boiled eggs, sliced
8-12 grape tomatoes, halved
1/2lb steamed green beans (fresh, full length are best)
4 small red potatoes steamed or microwaved, cooled and cut into 8 pieces
8-12 salty greek olives cut length-wise
Salad mix (your preference)
optional anchovies, flat packed in oil to your liking
optional minced shallot or onion
Anchovies are really, really salty.

You might be surprised how salty anchovies are!

 
 
Assembly:  Cover two large plates with a layer of salad mix.  Decorate each with 1/2 of the ingredients and then top with 1/2 the Salmon or Tuna.   Drizzle with your favorite vinaigrette (I just learned how to spell that word!  Who knew it could possibly have an “ai” in it?)
 
Nutrition (not including dressing): 424 calories,  11.5g fat, 47g carbs, 33 g protein, 9g fiber, and 750mg sodium.  Summary: Excellent calorie ratios, especially high in protein and fiber, but a bit high in sodium.  Try omitting or reducing olives or anchovies if salt is a concern.
.
FYI:  Here’s my favorite vinaigrette recipe based on one shared by client’s Rachel and Ken J:
 
Blend the following:
2 coarsely chopped shallots
1/4 cup canola oil
1/4 cup olive oil
1 tablespoon sugar
1 rounded tablespoon Dijon Mustard (The emulsifier to disperse the oil and vinegar)
1/4 cup red wine vinegar
1 tablespoon Balsamic vinegar
salt & pepper to taste
optional: 1/2 cup loosely packed parsley (I’m not fond of parsley and it’s fine without)
 

 

 

 

 

 

 

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XO Friday Foodie: Spicy Sweet Potato & Bean Soup.

Category : Healthy Eating

This week’s Foodie is Lori L, one of our all-star clients who continues to improve her diet, one meal

Spicy Sweet Potato & Bean Soup

at a time.  Her recommendation of this Portuguese style soup had three firsts for me:  The first time I ever used balsamic vinegar and garlic chili paste in soup and the first time I have ever left the skin on a sweet potato.  It’s silly, but I didn’t even think you could eat the skin of a sweet potato even though I almost always eat the skin of a regular potato. Although the original recipe calls for 4 cups of coarsely chopped Collard Greens or Swiss Chard, Lori used fresh spinach instead.  Following her cue, and seeing what I had available, I used a 10oz block of frozen chopped spinach.  Less prep for me and one less trip to the store!  Here are the ingredients:
1 Large Onion, coarsely chopped

Coarsely Chopped Onion

 
2 teaspoons Olive Oil (A 1/2 dollar size puddle in a cold pan is about a teaspoon)
3 cups low sodium broth (vegetable or chicken)
2-4 teaspoons chili garlic paste (3 teaspoons was Medium-Hot)
1 Medium Unpeeled Sweet Potato diced into 1/2 inch cubes
1 can (14.5 oz) diced tomatoes, undrained
1 can white beans (Great Northern, Canneloni or Navy), drain then fill back up with fresh water.
4 cups packed chopped greens (Spinach, Swiss Chard, or Collard Greens) or 10oz frozen chopped spinach defrosted.

Spicy Chili Garlic Paste

 
 
4 teaspoons balsamic vinegar (optional, but it was a delicious addition!)
 
Method: Saute the onion in the olive oil in a large heavy bottomed pot for 3 minutes on Medium heat.  Add the broth, chili garlic paste and sweet potatoes and bring to a boil on high heat.  Once boiling, turn down the heat to a simmer uncovered for 5 minutes, stirring occasionally.  Add the tomatoes, bean and greens; return to a boil and simmer another 5 minutes or until the sweet potatoes and greens are tender.  Remove from heat,  stir in the balsamic vinegar if desired and serve! 
 
Notes: Makes excellent leftovers.  Karin noted that probably due to the low fat content, it is not quite satisfying all by itself for a meal, so add meat or your favorite protein for a one-pot wonder.
 
Calorie totals using ~2cups of sweet potato, a package of frozen spinach and low sodium broth:
Each 1 cup serving contains: 190 calories, 2g fat, 33g carbs, 10g protein,  9g fiber and 225mg sodium.