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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: Spinach & Rice Balls

Category : Healthy Eating

We were introduced to this recipe as an hors d’oeuvre, but we make it as a main dish.  It has it all:  Protein, whole grains with fiber, and spinach!   You can make balls or patties, your choice.  This is a great recipe as a ‘dish to pass’, hor d’oeuvre, or kid-friendly dinner for picky eaters.
 
Express option:  Substitute 1/2 teaspoon of  powdered onion and 1/4 teaspoon of garlic for fresh and skip sauteing and simply mix it all together.  (AKA ‘The way we make it 90% of the time!’)

Spinach and Rice Balls  (Photo credit: Meatless Monday)

Recipe:

  1.  Preheat the oven to 350 degrees.
  2. Grease a Baking Sheet or use parchment paper
  3. Locate or create 3 cups of cooked long grain brown rice.
  4. Defrost 10oz pkg chopped spinach & Squeeze out water.
  5. Finely chop 1 small onion
  6. Mince 2-3 cloves garlic
  7. Saute onion and garlic in olive oil over med-low heat
  8. Add 1T Italian seasonings into onion and garlic
  9. Add ½ t salt & sprinkle of pepper
  10. Stir in chopped spinach & sauté covered ~5 minutes, cool.
  11. In bowl, mix rice & spinach together
  12. Stir in 2 eggs
  13. Stir in 1 ¼ cup shredded cheese (mozzarella or mild cheddar)
  14. Stir in ¼ cup shredded parmesan, asiago or romano cheese.
  15. Roll into small balls with wet hands (or use small ice cream scooper)
  16. Bake 20 minutes or until browned
  17. Serve with spaghetti sauce

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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.
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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.